DAY 10 PRACTICES – A quarter of the way there!
60 Min: Meditation & Satsang â€“ with Pandit Dabral at Yoga Studio North. *
30 Min: Cardio â€“ riding my stationary bike
67 Min: Asana
60+ Min: Study and contemplation of Yoga Sutras. I read an article by Ram Dass about Sutra 1.2 and have been contemplating that by contrasting it with whatÂ Matthew Remskiâ€™s writes in Threads of Yoga. Coincidentally, Panditji also talked about the nature of the mind and the meaning behind Nirodhaha.
Contemplation: Sutra 1.2 Yogaschitta Vrtti Nirodhaha
* Find information on Panditji’s offerings at Himalayan Yoga Meditation Centre Calgary.
Opening Sequence (24 Minutes)
1 Min/Side: Pigeon Prep hip stretch
1 Min/Side: Pigeon Prep quad stretch
1 Min/Side: Hanumanasana (splits) â€“ any hamstring stretch is good
1 Min/Side: Hanumanasana (splits) with quad stretch
1 Min: Balasana (Child’s Pose)
5 Min: Supta Virasana (reclining hero pose) â€“ or you can do Virasana, sitting between heels
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand) â€“ Staying up for full minute with wall.
1 Min: Pincha Mayurasana (Forearm Balance) â€“ Still working on staying up and balanced for 1 Min.
7 Min: Sirsasana 1 (Headstand 1) â€“ holding steady
Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!) â€“ noticing a bit of tone in my arms!
Adho Mukha Svanasana â€“ jump through to Uttanasana
10 X: Straight sit-ups â€“ knees bent, head and neck supported, go slow!
10 X: Alternating sit-ups â€“ to each side, go slow!
10 X: Urdhva Prasarita Padasana â€“ lie on back, arms on floor above head, legs point up â€“ raise and lower legs 10 times.
10 breaths: Dandasana
10 breaths: Ardha Navasana â€“ (half boat pose) â€“ knees bent
10 breaths: Navasana (boat pose) straight legs, holding backs of knees
10 breaths: Navasana with arms level with ground
10 breaths: Navasana with hands behind head
Standing (17 Minutes)
1 Min/side: Virabhadrasana 2 (Warrior 2)
1 Min/side: Utthita Parsvakonasana (extended side angle)
1 Min/side: Utthita Trikonasana (triangle)
1 Min/side: Ardha Chandrasana (half moon)
1 Min/Side: Virabhadrasana 1 (Warrior 1)
1 Min/side: Virabhadrasana 3 (Warrior 3) – Wow! I held it but it wasn’t pretty!
1 Min/Side: Parivrtta Trikonasana (Revolved Triangle)
1 Min/Side: Parivrtta Parsvakonasana (Revolved Extended Side Angle) – I kept the heel up today.
1 Min: Balasana
Closing Sequence (16 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
9 Min: Salamba Sarvangasana (shoulder stand) holding steady for 5 minutes and then with leg variations for 4 minutes.
1 Min: Halasana – holding steady
5 Min: Savasana!