bridge

Photo by Sean Maynard

DAY 16 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
78 Min: Asana
60+ Min: Study, reading, contemplation. I finished reading the first Pada of Matthew Remski’s Threads of Yoga. Remski offers much to contemplate about the history and anthropology behind what Patanjali presents in the Yoga Sutras. I’m most curious about the Nivrtti path that says “neti neti” – Not this. Not This. If “not this” then what?

Contemplation: Consciousness and Embodiment

According to the Sadhana manual that I’m following, today’s practice was 12 rounds of Surya Namaskar. Today I decided to play with some hand balances after the Sun Salutations!

ASANA PRACTICE:

Opening Sequence (26 Minutes)
1 Min/Side: Pigeon Prep hip stretch
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: Supta Padmasana (supine lotus pose) – opening the hips so I can do this in headstand & shoulder stand
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)
8 Min: Sirsasana 1 (Headstand 1) – 3 Min. on the head stander doing variations; 5 Min. regular head stand holding steady

Surya Namaskar (15 Minutes)
5 X Surya Namaskar A (Ashtanga Vinyasa variation)
5 X Surya Namaskar B (Asthanga Vinyasa variation)

Hand Balance Sequence (20 Minutes)
Bakasana – Crow Pose X 2
Bakasana from Head Stand 2 X 2
Parsva Bakasana – side Crow X 2
Eka Pada Koundinyasana 1 – Helicopter! X 2
Astavakrasana – Bent in 8 places pose X 2
Eka Pada Galavasana X 1
Eka Pada Galavasana from Head Stand 2 X 1
1 Min: Adho Mukha Svanasana – Downward Dog
1 Min: Balasana – Child’s Pose

Closing Sequence (17 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
10 Min: Salamba Sarvangasana (shoulder stand) 3 min. holding steady; 7 min with variations
1 Min: Halasana
5 Min: Savasana!