Welcome to week 4 of the Year of Intermediate Yoga. Here are your practices for the week. Notice that the level of intensity has increased slightly with the introduction of one set of Surya Namasakar (Sun Salutations). If for any reason you find this increase does not work for you, go back to a simple Adho Mukha Shvanasana (Downward Facing Dog Pose) and Uttanasana (Intense Stretch Pose) to warm the body up.

Remember that these are just suggestions, so adapt them according to the time you have available. Two of the 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.

January 22


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 Salutatation) (1 simple set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3 min)
• Supta Virasana (Reclined Hero Pose) (3 min)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3 min)
• Halasana (Plough Pose) (3 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

January 23


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 Salutatation) (1 simple set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3 min)
• Halasana (Plough Pose) (3 min)
• 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)
• Adho Mukha Padmasana (Downward Facing Lotus Pose) (1.5 min each side)
• Shavasana (Corpse Pose) (10 min)

January 24


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 Salutatation) (1 simple set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3 min)
• Halasana (Plough Pose) (3 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

January 25


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 (3 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Supta Virasana (Reclined Hero Pose) (3 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)

January 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 Salutatation) (1 simple set, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (3 min)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3 min)
• Halasana (Plough Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

January 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 Salutatation) (1 simple 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) (3 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana (Pigeon Pose) over chair
• Urdhva Dhanurasana (Upward Bow Pose) feet on chair
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) feet on chair
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3 min)
• Halasana (Plough Pose) (3 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

January 28


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)