Year of Yoga: Week 50



With only three full weeks left in the year, and the holiday season upon us, it’s time to wind down with one final recovery phase. You will notice that the practices are considerably softer and there is more pranayama. 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 that you have not been taught in class by a competent instructor.

On days when non-yoga related activity is called for, consider going for a power walk, a run, a swim or anything else that is physically active. Using the body differently will help to challenge the muscles and nervous system and act as cross-training to help keep the body and mind fresh.

Tuesday, December 9


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster (3-5 min)
• Setu Bandha (Bridge Pose) over bolster (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster (3-5 min each side)
• Child’s Pose over bolster (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Wednesday, December 10


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)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Thursday, December 11


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Child’s Pose (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Child’s Pose (2-3 min)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, December 12


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:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Saturday, December 13


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)

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster (3-5 min)
• Setu Bandha (Bridge Pose) over bolster (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster (3-5 min each side)
• Child’s Pose over bolster (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, December 14


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)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Monday, December 15


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) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

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