Year of Yoga: Week 34



Here is week 8 of our 2-month summer phase. The focus of the long practice this week is inversions and twists.

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, August 19


Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Meditation Practice (15-30 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)
• UtthitaTrikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Baddha Konasana (Bound Angle Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-8 min)
• Parshva Virasana Shirshasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Parshva Sarvangasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikpada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Jathara Parivartasana (Bellly Turning Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes 2)
• Marichyasana 4 (Marichi’s Pose 4)
• Pahasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Urdhva Padmasana in Sarvangasana (Upward Lotus Pose in Shoulder Stand) (20-30 sec each side)
• Parshva Padmasana (Side Lotus Pose in Shoulder Stand) (20-30 sec each side)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) (20-30 sec each side)
• Parshva Sarvangasana (Side Shoulder Stand) (20-30 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10-15 min)

Wednesday, August 20


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)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parshvottanasana (intense Side Stretch Pose)
• Virabhadrasana 3 (Warrior Pose 3)
• 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, August 21


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Marichyasana 6 or F (Marichi’s Pose 6 or F)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Matsyendrasana 2( Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Parivrtta Janu Shirshasana (Revolved head of the Knee Pose)
• Shavasana (Corpse Pose) (5-10 min)

Friday, August 22


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

OR

• Any non-yoga related activity

Saturday, August 23


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)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Ushtrasana (Camel Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, August 24


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

OR

• Any non-yoga related activity

Monday, August 25


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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