gratitudeDAY 13 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike – I turned up the tension on my bike for a really powerful cardio session!
54 Min: Asana

Today was a full day of teaching and family time – not much time for reading. I did watch some online coaching videos that helped me feel more focused about my yoga offerings. I’m grateful for my yoga practice, the amazing students who study and practice with me, and for the love of my family. Today’s asana practice was short and sweet!

Contemplation: Gratitude

ASANA PRACTICE:

Opening Sequence (29 Minutes)
1 Min/Side: Pigeon Prep hip stretch – leg at 90 degrees
1 Min/Side: Pigeon Prep quad stretch
1 Min/Side: Hanumanasana (splits) – any hamstring stretch is good
1 Min/Side: Hanumanasana (splits) with quad stretch
1 Min/Side: Steer Pose – outer hip stretch
1 Min/Side: Agni Stambasana (fire log pose)
1 Min/Side: Padmasana (lotus pose)
5 Min: Supta Virasana (reclining hero pose) – or you can do Virasana, sitting between heels
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand)
1 Min: Pincha Mayurasana (Forearm Balance)
7 Min: Sirsasana 1 (Headstand 1) – holding steady

Back Bend Sequence (15 Minutes)
Virabhadrasana 1 – 10 breaths per side
Ustrasana X 5 – Camel Pose
Setu Bandhasana X 3 – Little Bridge – variation: raise one leg
Urdhva Dhanurasana X 5 – (Upward Facing Bow) full back bend with push up from floor moving chest to wall

Closing Sequence (10 Minutes)
5 Min: Supported Setu Bandhasana – lengthwise over bolster with feet supported on blocks
5 Min: Savasana!