Year of Yoga: Week 23



Our last progression phase, back in March and April, was eight weeks long. With the summer upon us, this next progression phase will only be four weeks long, taking us to the end of June. July and August will be a long recovery cycle featuring a variety of different practices and a much lighter load to enable you to go outside and take advantage of the better weather in the summer months.

You will notice that the format of the practice has changed. Instead of beginning with Surya Namaskar (Sun Salutations), each practice begins with a few opening poses and is followed by Head Stand and variations. The reason for this is so that you will be fresher when you come to Head Stand and can spend more time developing maturity in the pose. If, for whatever reason, this new format does not work for you, feel free to go back to the earlier way of sequencing. Similarly, more time is devoted to Shoulder Stand and its variations in each practice. Modify as you see fit.

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, June 3


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Uttanasana (Intense Stretch Pose) (1-2 Min)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) (1-2 min)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot pose)
• Uttanasana (Intense Stretch Pose) full pose with feet together
• Urdhva Prasarita Ekapadasana (Single Leg Extended up Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, June 4


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yogic Seal Pose)
• Parvatasana (Mountain Pose)
• Tolasana (Scale Pose) OR Urdhva Kukkutasana (Upward Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
[The above Padmasana (Lotus Pose) cycle can be done all at one go on one leg and then the other, holding each pose for 20-30 sec.]
• Upavishtha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Marichyasana 3 (Marichi's Pose 3)
• Shalabhasana (Locust Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, June 5


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Uttanasana (Intense Stretch Pose) (1-2 Min)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) (1-2 min)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Pashchimottanasana (Intense West Stretch Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Akarna Dhanurasana (Bow to the Ear Pose)
• Baddha Konasana (Bound Angle Pose)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Shavasana (Corpse Pose) (10 min)

Friday, June 6


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 1 (Interrupted Inhalation 1) in Shavasana (Corpse Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, June 7


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Chakrasana (Wheel Pose) (2-3 repetition) [Transition from lying on the back to Halasana (Plough Pose) to Adho Mukha Shvanasana (Downward Facing Dog Pose) not to be confused with Urdhva Dhanurasana (Upward Bow Pose), which is sometimes called Wheel Pose.]
• Mayurasana (Peacock Pose) (2-3 attempts)
• Viparita Karani (Upside Down Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, June 8


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parshva Virasana in Shirshasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana in Shirshasana (Side Bound Angle Pose in Head Stand) (20-30 sec each side)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Virasana (Hero Pose)
• Parvatasana (Mountain Pose)
• Supta Virasana (Reclined Hero Pose)
• Paryankasana (Couch Pose)
• Uttanapadasana (Limbs Raised Pose)
• Shalabhasana (Locust Pose)
• Chaturanga Dandasana (Four Limbed Staff Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ushtrasana (Camel Pose)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Marichyasana 3 (Marichi's Pose 3)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 9


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 1 (Interrupted Breath 1) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (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)