Year of Yoga: Week 24



Welcome to week 2 of our 4-week summer progression phase.

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 10


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)

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)

• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Baddha Konasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana (Side Bound Angle Pose) (20-30 sec each side)
• Upavishtha Konasana (Seated Angle Pose in Head Stand) (20-30 sec)
• 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)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• 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)
• Urdhva Padmasana (Upward Lotus Pose in Shoulder) (20-30 sec)
• Pindasana (Embryo Pose in Shoulder Stand) (20-30 sec)
• Parshva Pindasana (Side Embryo Pose in Shoulder Stand) (20-30 sec)
• 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)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Vatayanasana (Horse Pose)
• Janu Shirshasana (Head of the Knee 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)

Wednesday, June 11


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)
• Urdhva Prasarita Padasana (Upward Extended Legs Pose) (20-30 sec at each stage)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Dandasana/Pashchimottanasana/Dandasana/Halasana (Staff Pose/Intense West Stretch Pose/Staff Pose/Plough Pose) roll-backs (5-8 repetitions)
• 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.]
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Tolasana (Scale Pose) OR Urdhva Kukkutasana (Upward Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
• Simhasana 2 (Lion Pose 2)
• Matsyasana (Fish Pose)
• Uttana Padma Mayurasana (Intense Lotus Peacock Pose) with block under sacrum
[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.]
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• 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)
• Urdhva Padmasana (Upward Lotus Pose in Shoulder) (20-30 sec)
• Pindasana (Embryo Pose in Shoulder Stand) (20-30 sec)
• Parshva Pindasana (Side Embryo Pose in Shoulder Stand) (20-30 sec)
• Parshva Padmasana (Side Lotus Pose in Shoulder Stand) (20-30 sec)
• Parshva Sarvangasana (Side Shoulder Stand)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 repetitions)
• Eka Pada Setu Bandha Sarvangasana (Single Leg bridge Pose in Shoulder Stand) (20-30 sec each side)
• Upavishtha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, June 12


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)
• 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)
• Uttanasana (Intense Stretch Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Malasana (Garland Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Eka Hasta Bhujasana (Single Leg and Arm Pose)
• Bakasana (Crow Pose)
• Dwi Hasta Bhujasana (Both Legs and Arms Pose)
• Bhujapidasana (Pressure on the Arms Pose)
• Kurmasana (Turtle Pose)
• Titthibasana (Firefly Pose)
• Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Shalabhasana (Locust Pose)
• Uttana Padasana (Face Up Pose)
• Dhanurasana (Bow Pose)
• 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)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, June 13


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 min)
• Ardha Halasana (Half Plough Pose) over chair (5 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, June 14


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) • Pincha Mayurasana (Peacock Feather Pose)
• Slamba Shirshasana 2 (Head Stand 2) (30-60sec)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose)
• Uttana Padasana (Face Up Pose)
• Sayanasana (Pose of Repose)
• Vrschikasana 1 (Scorpion Pose 1) with feet on chair (2-3 times)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair (2-3 times)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Urdhva Dhanurasana (Upward Wheel Pose) (3-5 times)
• Hanumanasana (Hanuman’s Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Eka Pada Urdhva Dhanurasana (Single Leg Upward Bow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, June 15


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)
• 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)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 times)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back
• Parshva Sarvangasana (Side Shoulder Stand)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Marichyasana 2 (Marichi’s Pose 2)
• Marichyasana 6 (Marichi’s Pose 6)
• Marichyasana 4 (Marichi’s Pose 1)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 16


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)