Year of Yoga: Week 22



Here in Week 4 of our second cycle of the year, we have our second and final week of our consolidation phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

Adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, May 27


Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Virabhadrasana 3 (Warrior Pose 3)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, May 28


Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Triang Mukhaikada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose) (1.5 min each side)
• Krounchasana (Heron Pose) (1 min each side)
• Marichyasana 1 (Marichi’s Pose 1) (1.5 min each side)
• Marichyasana 5 or E (Marichi’s Pose 5 or E) (1.5 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, May 29


Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Friday, May 30


Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Uttanasana (Intense Stretch Pose) with feet apart and head supported (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) with head supported (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose) with head supported (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) over chair (5-10 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Inhalation 2) in Shavasana (Corpse Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, May 31


Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 or F (Marichi’s Pose 6)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, June 1


Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana (Pigeon Pose) over chair
• Vrschikasana 1 (Scorpion Pose 1) feet on chair
• Urdhva Dhanurasana (Upward Wheel Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 2



Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)