Year of Yoga: Week 40



Here is week 3 of the 4-week preparatory phase in our final cycle of the year. One set of Surya Namasakar (Sun Salutations) has been added. If for any reason you find this increase does not work for you, go back to a simple Adho Mukha Shvanasana (Downward Facing Dog Pose) and Uttanasana (Intense Stretch Pose) to warm the body up.

Remember that these sequences are just suggestions, so adapt them according to the time you have available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, do only the quite practice, or rest completely.

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 30


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• 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) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, October 1


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:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• 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 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• 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)

Thursday, October 2


Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• 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)
• Marichyasana 1 (Marichi’s Pose 1) twist only
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, October 3


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 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) (3 min)
• Supta Virasana (Reclined Hero Pose) (3 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 4) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, October 4


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:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (3 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, October 5


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:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Bhujangasana (Cobra Pose)
• Dhanurasana (Bow Pose)
• Ushtrasana (Camel Pose)
• 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, October 6


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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