DAY 12 PRACTICES â€“ Short and Sweet!
20 Min: Meditation
30 Min: Cardio â€“ riding my stationary bike
41 Min: Asana
60+ Min: Reading and Studying various texts on philosophy including the most recent edition of Parabola Magazine. Featured this issue is the topic of Wisdom.
According to the practice manual I’m following, the focus of today’s practice was on the core strengthening sequence. My intention was to spend some time on hand balances in addition to the core focus because they go well together. However, plans changed. I had the pleasure of an unexpected visit from an old friend just as I was getting ready to practice.Â All’s well because I had a lovely chat and still fit in the basics! No extras today!
Opening Sequence (15 Minutes)
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
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 â€“ holding steady
5 Min: Savasana!