Year of Yoga: Week 31



Here is week 5 of our 2-month summer phase. The focus of the long practice this week is inversions.

The format for the summer phase is different from the previous recovery phase back in April, as it is intended to carry us through all of July and August. Each week there will be one longer active practice and three additional shorter practices. On these days there will also be a longer quiet practice featuring pranayama and restorative work. Additionally, there will be one longer pranayama/restorative practice and two days of complete rest where I would encourage you to partake of some other non-yoga physical activity. Adapt the practices to your needs. If you want more active work, you might revisit your favorite practices (or the more challlenging ones) from earlier in the year. If you find you need less active work, focus only on the quiet practices.

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. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, July 29


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (3 min)
• Uttanasana (Intense Stretch Pose) with the head supported (3 min)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported (3 min)
• Janu Shirshasana (Head of the Knee Pose) (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Adho Mukha Virasana (Downward Facing Hero Pose) (3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Virasana (Downward Facing Hero Pose) (3 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Janu Shirshasana (Head of the Knee Pose) (90 sec each side)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported (3 min)
• Uttanasana (Intense Stretch Pose) with the head supported (3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (3-5 min)
• Karna Pidasana (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)
• Parshva Karna Pidasana (Side Pressure on the Ear Pose) (20-30 sec each side)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (5 min)
• Shavasana (Corpse Pose) (10-15 min)

Wednesday, July 30


Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
• Padangusthasana (Big Toe Pose)
• Uttanasana (Intense Stretch Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Thursday, July 31


Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (5-10 min)

Friday, August 1


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Saturday, August 2


Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster (5 min)
• Child’s Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Viloma 3(Interrupted Breath 3) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 6 (Interrupted Breath 6) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 or F (Marichi’s Pose 6 or F)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose1)
• Pashasana (Noose Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, August 3


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Monday, August 4


Quite Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 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)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Viloma 5 (Interrupted Breath 4) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

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