Year of Yoga: Week 47



Here is the second week of our final progression phase of the year. 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, 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, November 18


Quiet Practice:

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

Active Practice:

• Sukhasana (Comfortable Pose)
• Parvatasana in Sukhasana (Mountain Pose arms in Comfortable Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Padangusthasana (Big Toe Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Padahastasana (Hand Under Foot Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 1) (30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (30 sec)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (30 sec)
• Parshva Halasana (Side Plough Pose) (30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (30 sec)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (30 sec)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, November 19


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:

• Virasana (Hero Pose)
• Gomukhasana in Virasana (Cow Face Pose arms in Hero Pose)
• Adho Mukha Virasana (downward Facing Hero Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (30 sec each side)
• Parshvaikpada Shirshasana (Single Leg to the Side Head Stand) (30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (60 sec)
• Upavistha Konasana in Shirshasana (Seated Angle pose in Head Stand) (60 sec)
• Urdhva Dandasana (Upward Staff Pose) (30 sec)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (30 sec)
• Halasana (Plough Pose) (3-5 min)
• Urdhva Padmasana Shirshasana (Upward Lotus in Shoulder Stand) (30 sec each side)
• Pindasana Shirshasana (Embryo Pose in Shouler Stand) (30 sec each side)
• Parshva Pindasana Shirshasana (Side Embryo Pose in Shoulder Stand) (30 sec each side)
[Each crossing of the legs in the above Padmasana cycle in Sarvangasana can be done at one stretch.]
• Karnapidasana (Pressure on the Ear Pose) (30 sec)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose) OR Yoga Mudrasana (Yoga Seal Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, November 20


Quiet Practice:

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

Active Practice:

• Virasana (Hero Pose)
• Parvatasana in Virasana (Mountain Pose in Hero Pose)
• Bharawajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (30 sec each side)
• Parshvaikpada Shirshasana (Single Leg to the Side in Head Stand) (30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (60 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (60 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (30 sec each side)
• Bharadwajasana 2 (Bahradwajasana’s Pose 2)
• Marichyasana 1 (Marichi’s Pose 1)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Kurmasana (Tortoise Pose)
• Titthibasana (Firefly Pose)
• Supta Kurmasana (Sleeping Tortoise Pose)
• Bhujapidasana (Pressure on the Arms Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (30 sec)
• Supta Konasana (Reclined Angle Pose) (30 sec)
• Parshva Halasana (Side Plough Pose) (30 sec each side)
• Parshva Karnaipdasana (Side Pressure on the Ear Pose) (30 sec each side)
• Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulder Stand) (30 sec each side)
• Pindasana in Sarvangasana (Embryo Pose in Shoulder Stand) (30 sec each side)
• Parshva Pindasana (Side Embryo Pose) (30 sec each side)
[Each crossing of the legs in the above Padmasana cycle in Sarvangasana can be done at one stretch.]
• Pashchimottanasana (Intense West Tretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, November 21


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 8) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, November 22


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) (any simple variation, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (any challenging variation, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extend Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Urdhva Dandasana (Upward Staff Pose) (30 sec)
• Parshva Shirshasana (Side Head Stand) (30 sec each side)
• Parivrttaikada Shirshasana (Revolved Single Leg Head Stand) (30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (30 sec each side)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (30 sec each side)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (3 attempts)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) (20 sec each side)
• Parshva Sarvangasana (Side Shoulder Stand) (20 sec each side)
• Shavasana (Corpse Pose (10 min)

Sunday, November 23


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)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Chaturanga Dandasana 1 (Four-Limbed Staff Pose 1)
• Chaturanga Dandasana 2 (Four-Limbed Staff Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Paryankasana (Couch Pose)
• Sayanasana (Pose of Repose)
• Dhanurasana (Bow Pose)
• Ardha Bhekasana (Half Frog Pose)
• Bhekasana (Frog Pose)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Kapotasana (Pigeon Pose) over a chair
• Natarajasana (King Dancer Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Ardha Halasana (Half Plough Pose) on chair (5 min)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bahradwaja’s Pose) over bolster (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose)

Monday, November 24


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 2 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 5 (Interrupted Breath 5) 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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