DAY 22 PRACTICES
20 Min: Meditation
30 Min: Cardio â€“ riding my stationary bike
65 Min: Asana
Study and contemplation: Matthew Remskiâ€™s Threads of Yoga, Pada 2
Contemplation: Comparing modern psychology with Patanjali’s teachings.
Opening Sequence (26 Minutes)
1 Min/Side: Steer pose â€“ hip stretch
1 Min/Side: Agni Stambasana â€“ 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) â€“ or you can do Virasana, sitting between heels
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand) â€“ Staying up for full minute with wall.
1 Min: Pincha Mayurasana (Forearm Balance) â€“ Still working on staying up and balanced for 1 Min.
8 Min: Sirsasana 1 (Headstand 1) â€“ 3 Minutes in Head Stander, 5 Minutes full pose
Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!)
Adho Mukha Svanasana â€“ jump through to Uttanasana
10 X: Straight sit-ups â€“ knees bent, head and neck supported, go slow!
10 X: Alternating sit-ups â€“ to each side, go slow!
10 X: Urdhva Prasarita Padasana â€“ lie on back, arms on floor above head, legs point up â€“ raise and lower legs 10 times.
10 breaths: Dandasana
10 breaths: Ardha Navasana â€“ (half boat pose) â€“ 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 Sequence (12 Minutes)
Today I followed the standing poses in the order they were listed in the Sadhana Manual
1 Min: Tadasana â€“ Mountain Pose
1 Min: Utkatasana – Fierce Pose – great quad strengthener
1 Min/side: Virabhadrasana 1 – Warrior 1
1 Min/Side: Virabhadrasana 3 – Warrior 3. Today I focused on glutes in the back leg and it made it easier to stay balanced for the full minute!
5 X Vinyasa: Adho Mukha Svanasana to Phalakasana to Chaturanga Dandasana to Urdhva Mukha Svanasana – Downward Dog
1 Min/Side: Pasasana – Noose Pose. I modified this twist by keeping my fingertips on the floor and working on the bind with one arm.
Closing Sequence (17 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!