Year of Yoga: Week 36



If you’re in the northerm hemisphere, summer is over and it’s time to buckle down to work once again. Here’s the first week in a 2-week recovery phase of super-gentle simple practices to give you a chance to ease into the fall before beginning our final cycle of the year.

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 that you have not been taught in class by a competent instructor.

On days when non-yoga related activity is called for, consider going for a power walk, a run, a swim or anything else that is physically active. Using the body differently will help to challenge the muscles and nervous system and act as cross-training to help keep the body and mind fresh.

Tuesday, September 2


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)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (90 sec each side)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

Wednesday, September 3


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

OR

• Any non-yoga related activity

Thursday, September 4


Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster, with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (90 sec each side)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

Friday, September 5


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

OR

• Any non-yoga related activity

Saturday, September 6


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)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, with breath awareness (5 min)
• Child’s Pose over a bolster, with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 1) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in any seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in any seated position (5 min)
• Viloma 5 (Interrupted Breath 5) in any seated position (5 min)
• Nadi Shodhana 1b (Alternate Nostril Breathing 1b) in any seated position (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, September 7


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

OR

• Any non-yoga related activity

Monday, September 8


Quite Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

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