powderface

Powderface Trail, Kananaskis
Photo by Sean Maynard

DAY 18 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
78 Min: Asana
Study, reading, contemplation.

According to the Sadhana manual that I’m following, today’s practice was to focus on the individual postures within Surya Namaskar and then to do 12 rounds of Surya Namaskar. Today I focused on Hand Balances after Surya Namaskar.

Contemplation: Changing perspective

 

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) – 3 Minutes in Head Stander, 5 Minutes full pose

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

Hand Balance Sequence Sequence (20 Minutes)
Bakasana – Crow Pose
Parsva Bakasana – Side Crow
Dwi Pada Koundinyasana – Side Crow with straight legs
Eka Pada Koundinyasana 2 – from Side Crow, leg straighten and move apart
Eka Pada Galavasana – legs in #4 cross with shin resting on upper arms, back leg extended
Sirsasana 2 (Tripod Head Stand) to Bakasana
Sirsasana 2 (Tripod Head Stand) to Eka Pada Galavasana

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!