Year of Yoga: Week 9



Congratulations! You’ve made it to our first progression phase of the year, where we will fold in more advanced poses for you to begin to practice. 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 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.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still 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. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice.

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 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 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)
• Virabhadrasana 1 (Warrior Pose 1)
• Virabhadrasana 3 (Warrior Pose 3)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
• Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot pose)
• Uttanasana (Intense Stretch Pose) full pose with feet together
• Urdhva Prasarita Ekapadasana (Single Leg Extended up Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, February 27


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) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Gomukhasana (Cow Face Pose) (1 min each side)
• Gomukhasana (Cow Face Pose) legs only, trunk extending forward (1 min each side)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Yoga Mudrasana (Yogic Seal Pose) (30-60 sec each side)
• Parvatasana (Mountain Pose) (30-60 sec each side)
• Lolasana (Tremulous Pose) (10-30 sec each side)
• Tolasana (Scale Pose) (10-30 sec each side)
• Urdhva Kukkutasana (Upward Cockerel Pose) (10-30 sec each side)
• Galavasana (Galava’s Pose) (10-30 sec each side)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, February 28


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) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Baddha Konasana (Bound Angle Pose)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Parivrtta Janu Shirshasana (Revolved head of the Knee Pose) (1 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Single Leg Intense West Stretch Pose) (1.5 min each side)
• Triang Mukhaikapada 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 min each side)
• Eka Pada Mula Bandhasana (Single Leg Root Lock Pose) (1 min each side)
• Marichyasana 2 (Marichi’s Pose 2) (1 min each side)
• Marichyasana 5 or E (Marichi’s Pose 5 or E) (1 min each side)
• Vajrasana (Thunderbolt Pose) with blanket behind knees
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, February 29


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, March 1


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)
• Paripurna Navasana (20-60 sec)
• Ardha Navasana (Half Boat Pose) (20-60 sec)
• Ubhaya Padangusthasana (Both Big Toes Pose) (20-30 sec)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1) (20-30 sec)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2) (20-30 sec)
• Akarna Dhanurasana (Bow to the Ear Pose) (10-30 sec in each stage)
• Jathara Parivartanasana (Belly Turning Pose) (20-60 sec each side)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose) (15-30 sec in each stage)
• Mayurasana (Peacock Pose) (2-3 attempts)
• Chakrasana (Wheel Pose) (2-3 repetition) not to be confused with Urdhva Dhanurasana, sometimes called Wheel Pose
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, March 2


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) (8-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Eka Hasta Bhujasana (Single Arm and Hand Pose)
• Ashtavakrasana (Ashtavakra’s Pose)
• Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Dwi Hasta Bhujasana (Two Arm and Hand Pose)
• Bhujapidasana (Pressure on the Arms Pose)
• Tittibhasana (Firefly Pose)
• Vishvamitrasana (Vishvamitra’s Pose)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, March 3


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 1 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 4 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)