Year of Yoga: Week 39



Here is week 2 of the 4-week preparatory phase in our final cycle of the year.

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, September 23


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) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, September 24


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) (2-3 min)
• Uttanasana (Intense Stretch pose) (2-3 min)
• Parshvottanasana (Intense Side Stretch pose)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose)
• Padangusthasana (Big Toe Pose)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, September 25


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) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec each side)
• Shavasana (Corpse Pose) (10 min)

Friday, September 26


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 (15-30 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Jathara Parivartanasana (Belly Turning Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, September 27


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) (2-3 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Adho Mukha Virasana (Downward Facing Hero Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, September 28


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) (2-3 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana (Pigeon Pose) over chair (3 min)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose) (3 min)
• Urdhva Dhanurasana (Upward Bow Pose) feet on chair
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Paschchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, September 29


Quiet 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) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) 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)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

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