Year of Yoga: Week 10



The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

March 5


Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


March 6


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) forward bend without the arm variation

Adho Mukha Virasana (Downward Facing Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


March 7


Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

[In the following sequence, flow seamlessly from pose to pose.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)
• Jump or step forward into pose from Adho Mukha Shvanasana.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Jump or step back into pose from Vajrasana.

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)

Paripurna Navasana (Full Boat Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)

Ardha Navasana (Half Boat Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)

Jathara Parivartanasana (Belly Turning Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


March 8


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Marichyasana 3 (Marichi’s Pose 3)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Marichyasana 6 (Marichi’s Pose 6)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Pashasana (Noose Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


March 9


Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Shalabhasana (Locust Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Bhujangasana (Cobra Pose)

Ardha Chandrasana (Half Moon Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Dhanurasana (Bow Pose)

Virabhadrasana 3 (Warrior Pose 3)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)


March 10


Parvatasana in Virasana (Mountain Pose in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskar (Reverse Prayer Pose) in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1) with the leading arm bound behind the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Bharadwajasana 1 (Bharadwaja’s Pose 1) with the leading arm bound behind the back

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1) with the leading arm bound behind the back

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Setu Bandha (Bridge Pose) over a bolster

Shavasana (Corpse Pose) with a blanket or bolster under the trunk

Shavasana (Corpse Pose)


March 11


Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


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