Year of Yoga: Week 8



Welcome to Week 8 of the Year of Yoga. This is the last week of our consolidation phase, where we are cycling through the essential intermediate poses, building stamina and endurance. Next week will begin the progression phase where we will start to cycle in more challenging poses.

Adjust your practices according to your needs and the time 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, or rest completely.

Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, February 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:

• 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)
• Utthita Hasta Padangusthasasana 1 (Extended Hand to Foot Pose 1)
• Utthita Hasta Padangusthasasana 2 (Extended Hand to Foot Pose 2)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Baddha Konasana (Bound Angle Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, February 20


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)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Triang Mukhaikada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose) (1.5 min each side)
• Krounchasana (Heron Pose) (1 min each side)
• Marichyasana 1 (Marichi’s Pose 1) (1.5 min each side)
• Marichyasana 5 or E (Marichi’s Pose 5 or E) (1.5 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, February 21


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)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 or F (Marichi’s Pose 6)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, February 22


Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (1.5 min each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (1.5 min each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, February 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 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Eka Hasta Bhujasana (Single Hand and Arm Pose)
• Tittibhasana (Firefly Pose)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Ashtavakrasana (Ashtavakra’s Pose)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, February 24


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)
• 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 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana (Pigeon Pose) over chair
• Vrschikasana 1 (Scorpion Pose 1) feet on chair
• Urdhva Dhanurasana (Upward Wheel Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, February 25


Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 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 in Shavasana (Corpse Pose) (5 min)
• Viloma 2 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 5 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)