Going to the sun

Going to the Sun Road, Glacier National Park.
Photo by Sean Maynard

DAY 17 PRACTICES
60 Min: Meditation & Satsang – with Pandit Dabral at Yoga Studio North. *
30 Min: Cardio – riding my stationary bike
66 Min: Asana
Study and contemplation. I started to dive into the second Pada of Matthew Remski’s Threads of Yoga. He offers an interesting perspective on the Yamas and Niyamas!

Contemplation: Fresh perspectives on the familiar

* Find information on Panditji’s offerings at Himalayan Yoga Meditation Centre Calgary.

ASANA PRACTICE:

Opening Sequence (26 Minutes)
1 Min/Side: Steer pose – hip stretch
1 Min/Side: Agni Stambasana – fire log pose
1 Min/Side: Ardha Supta Virasana (Half Supine Hero) with second leg in towards chest
1 Min/Side: Ardha Supta Virasana (Half Supine Hero) with second leg straight like supta virasana
1 Min/Side: Ardha Supta Virasana (Half Supine Hero) with second leg in Ardha Padmasana (Half Lotus)
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) – Staying up for full minute with wall.
1 Min: Pincha Mayurasana (Forearm Balance) – Still working on staying up and balanced for 1 Min.
8 Min: Sirsasana 1 (Headstand 1) – holding steady

Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!) – noticing a bit of tone in my arms!
Adho Mukha Svanasana – jump through to Uttanasana
10 X: Straight sit-ups – knees bent, head and neck supported, go slow!
10 X: Alternating sit-ups – to each side, go slow!
10 X: Urdhva Prasarita Padasana – lie on back, arms on floor above head, legs point up – raise and lower legs 10 times.
10 breaths: Dandasana
10 breaths: Ardha Navasana – (half boat pose) – 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 (14 Minutes)
Today I followed the standing poses in the order they were listed in the Sadhana Manual
1 Min: Tadasana – Mountain Pose
1 Min/side: Utthita Trikonasana (triangle)
1 Min/Side: Parivrtta Trikonasana (Revolved Triangle)
1 Min/side: Utthita Parsvakonasana (extended side angle)
1 Min/Side: Parivrtta Parsvakonasana (Revolved Extended Side Angle) – I kept the heel up today.
1 Min/side: Ardha Chandrasana (half moon)
1 Min/side: Parivrtta Ardha Chandrasana (revolved half moon)
1 Min: Balasana

Closing Sequence (16 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
10 Min: Salamba Sarvangasana (shoulder stand) holding steady for 3 minutes and then with leg variations for 7 minutes.
1 Min: Halasana
5 Min: Savasana!