Year of Yoga: Week 49



Here is the fourth 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, December 2


Quiet Practice:

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

Active Practice:

• Virasana (Hero Pose)
• Gomukhasana in Virasana (Cow Face Pose arms in 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)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)
• Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• 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)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle in Head Stand) (20-30 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) one side only (20-30 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) second side only (20-30 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle in Head Stand) (20-30 sec)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Matsyasana (Fish Pose)
• Setu Bandha (Bridge Pose) (2-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Supta Konasana (Seated Angle Pose) (20-30 sec)
• Parshvaikpada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) left leg raised (20-30 sec)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) pelvis on right hand (20-30 sec)
• Parshva Sarvangasana (Side Shoulder Stand) (20-30 sec)
• Parshva Halasana (Side Plough Pose) feet to left side of head (20-30 sec)
[Repeat the above Eka Pada sequence on the second side]
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (1-3 attempts)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (1-3 attempts)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, December 3


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:

• Sukhasana (Comfortable Pose)
• Parvatasana in Sukhasana (Mountain Pose arms in Comfortable Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Uttanasana (Intense Stretch Pose) with feet apart
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Bharadwajasana 2 (Bharadwaja’sPose 2)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• 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 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Janu Shirshasana (Head of the Knee Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Marichyasana 2 (Marichi’s Pose 2)
• Baddha Padmasana (Bound Lotus Pose)
• Pindasana (Embryo Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, December 4


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)
• Parshva Virasana (Side Hero Pose)
• Bharawajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)
• Bharadwajasana 2 (Bahradwajasana’s Pose 2)
• Marichyasana 4 (Marichi’s Pose 4)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Pashchimottanasana (Intense West Tretch Pose) (1-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Karnapidasana (Pressure on the EAr Pose)
• Halasana (Plough Pose)
• Shavasana (Corpse Pose) (10 min)

Friday, December 5


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, December 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)

Active Practice:

•• Core Poses
• Surya Namaskar (Sun Salutation) (any simple variation, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (any challenging variation, 3-5 rounds)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
[Link the following poses together in a vinyasa (flowing series), rolling back and forth from Halasana to Pashchimottanasana and adding poses in according to your whim]
• Dandasana (Staff Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Halasana (Plough Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Urdhva Prasarita Padasana (Upward Extend Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Ubhaya Padangusthasana (Both Big Toes Pose) with the feet apart
• Upavishtha Konasana (Seated Angle Pose)
• Supta Konasana (Reclined Angle Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Adho Mukha Shvasana (Downward Facing Dog Pose)
[End of vinyasa series]

• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose (10 min)

Sunday, December 7


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)
• Lunge with hands on the floor and back knee up (both sides)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose) simple variation with hand on floor beside front foot, not across front leg (both sides)
• Vashisthasana 1 (Vashistha’s Pose 1) (both sides)
• Chaturanga Dandasana 1 (Four Limbed Staff Pose 1)
• Chaturanga Dandasana 2 (Four-Limbed Staff Pose 2)
[Link the above poses together in a vinyasa (flowing series), returning to Adho Mukha Shvanasana after each]
• Uttanasana (Intense Stretch Pose) feet apart
• Gomukhasana in Virasana (Cow Face Pose arms in Hero Pose)
• Right-Angle Hand Stand with feet against wall
• Right Angle Forearm Stand with feet against wall
• Surya Namaskar (Sun Salutation) simple variation (Chaturanga Dandasana optional) but including Virabhadrasana 1 (Warrior Pose 1) (3-5 reps)
• Uttanasana (Intense Stretch Pose) feet apart
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Sayanasa (Pose of Repose)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose) with blocks under upper back and head (1-2 min)
• Shalabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Padanghustha Dhanurasana (Big Toe Bow Pose) (2-3 reps)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) drop-backs from Shirshasana 1 (Head Stand 1) (3-5 reps)
• Adho Mukha Shvanasana
• 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, December 8


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 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 4 (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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