Year of Yoga: Week 43



Here is week 2 of our final consolidation phase of the year. This time round it will be 4 weeks long. An additional 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, October 21


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 Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utkatasana (Furious Pose)
• Garudasana (Eagle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Gomukhasana (Cow-Face Pose)
• Gomukhasana (Cow-Face Pose) forward bend only, without arms
• Baddha Konasana (Bound Angle Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, October 22


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 Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch 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) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, October 23


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 Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle 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) (5 min)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Pashasana (Noose Pose)
• Eka Hasta Bhujasana (Single Hand and Arm Pose)
• Parshva Bakasana (Side Crow Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, October 24


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 25


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 Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch pose 1)
• 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 (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, October 26


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 Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (5 min)
• Kapotasana on chair (Pigeon Pose)
• Urdhva Dhanurasana with feet on chair (Upward Bow Pose)
• Dwi Pada Viparita Dandasana with feet on chair (Two Leg Inverted Staff Pose)
• Urdhva Dhanurasana (Upward Bow Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Jatara Parivartanasana (Belly Turning Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, October 27


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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