Year of Yoga: Week 40



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.

October 1


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

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)


October 2


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Ardha Chandrasana (Half Moon Pose)

Gomukhasana (Cow Face 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)

Baddha Konasana (Bound Angle Pose)

Janu Shirshasana (Head of the Knee Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)

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

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


October 3


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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) hop or step forward into Dandasana (Staff Pose) and do one of the following poses in each round: Supta Padangusthasana 2 (Reclined big Toe Pose 2), Urdhva Prasarita Padasana (Upward Extended Feet Pose), Jathara Parivartanasana (Belly Turning Pose), Paripurna Navasana (Full Boat Pose), Ardha Navasana (Half Boat 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)


October 4


Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Gomukhasana (Cow Face Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Parivrtta Parshvakonasana (Revolved Side Angle 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)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Pashasana (Noose Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


October 5


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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Bhujangasana (Cobra Pose)

Makarasana (Crocodile Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

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)


October 6


Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Gomukhasana (Cow Face Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Uttanasana (Intense Stretch Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Parshvottanasana (Intense Side Stretch Pose) full pose with hands behind back

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Prasarita Padottanasana 2 (Widespread Feet Pose 2)

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Tadasana with Garudasana arms (Mountain Pose with Eagle Pose arms)

Garudasana (Eagle 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)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back
Intermediate Alternative: Supta Virasana (Reclined Hero Pose) with a bolster across the back

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


October 7


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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