Batu Caves

Hind Temple at Batu Caves, Kuala Lampur, Malaysia
Sean Maynard Photo

DAY 20 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
68 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga.

Contemplation: Matrika Shakti – the power of our words to create connection and separation

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)

Standing/Backbend Sequence (10 Minutes)
1 Min: Tadasana – Mountain Pose
1 Min: Utkatasana – Fierce/Thunderbolt Pose
1 Min/Side: Virabhadrasana 1 – Warrior 1
1 Min/Side: Virabhadrasana 3 – Warrior 3 (I moved my arms to the side as I was starting to fatigue!)
1 Min: Setubhandasana – Little Bridge Pose
1 Min: Ustrasana – Camel Pose
1 Min/Side: Pasasana – Noose Pose (twist)

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!