Year of Yoga: Week 13



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 26


Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Utkatasana (Furious Pose)

Vrkshasana (Tree Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

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 27


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose) seated variation only

Uttanasana (Intense Stretch Pose) with the feet apart

Upavishtha Konasana (Seated Angle Pose) seated variation only

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

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)

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)

Child’s Pose

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)

Baddha Konasana (Bound Angle Pose) upright and folding forward

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)


March 28


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) any challenging variation--3 to 5 rounds

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Rolling back and forth between Dandasana (Staff Pose), Pashchimottanasana (Intense West Stretch Pose) and Halasana (Plough Pose)--5 to 10 rounds

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Rolling with control between Urdhva Prasarita Padasana (Upward Extended Feet pose) and Halasana (Plough Pose)--7 to 10 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Rolling from Halasana (Plough Pose) into Paripurna Navasana (Full Boat Pose)--3 to 5 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Rolling from Halasana (Plough Pose) into Ardha Navasana (Half Boat Pose)--3 to 5 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Jathara Parivartanasana (Belly Turning Pose) with the legs bent (or straight)--rolling from side to side with control, 5 to 10 rounds

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)

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 29


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)

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)

Baddha Konasana (Bound Angle Pose) seated only

Bharadwajasana 1 (Bharadwaja’s Pose 1) to the right

Baddha Konasana (Bound Angle Pose) seated only

Bharadwajasana 1 (Bharadwaja’s Pose 1) to the left

Gomukhasana (Cow Face Pose) right leg on top

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1) to the right

Gomukhasana (Cow Face Pose) left leg on top

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1) to the left

Malasana (Garland Pose)

Pashasana (Noose Pose) to the right

Malasana (Garland Pose)

Pashasana (Noose Pose) to the left

Baddha Konasana (Bound Angle Pose) seated only

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s pose 1) with the left leg bent

Baddha Konasana (Bound Angle Pose) seated only

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s pose 1) with the right leg bent

Baddha Konasana (Bound Angle Pose) seated and forward fold

Janu Shirshasana (Head of the knee Pose) with the left leg bent

Baddha Konasana (Bound Angle Pose) seated and forward fold

Janu Shirshasana (Head of the knee Pose) with the left leg bent

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


March 30


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

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster/blankets cross-wise under the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Shalabhasana (Locust Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Makarasana (Crocodile Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Bhujangasana (Cobra Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Parshva Dhanurasana (Side Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Sukhasana (Downward Facing Comfortable 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 31


Urdhva Baddha Hastasana (Upward Bound Hands Pose) in Tadasana (Mountain Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose with the palms turned out (fingers pointing away from each other)

Child’s Pose

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

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Adho Mukha Shvanasana (Downward Facing Dog 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)

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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


April 1


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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