DAY 30 PRACTICES – Three quarters of the way there!
20 Min: Meditation â€“ formal seated practice
30 Min: Cardio â€“ riding my stationary bike
72 Min: Asana
Study, reading, contemplation. Still reading Matthew Remskiâ€™s Threads of Yoga as well as Yogic Teachings of Jesus.Â
Contemplation: Discipline and Dedication
Opening Sequence (28 Minutes)
1 Min/Side: Steer Pose
1 Min/Side: Agnistambasana (firelog pose)
1Min/Side: Ardha Supta Virasana (reclining hero pose) â€“ hugging one knee into chest
1Min/Side: Ardha Supta Virasana (reclining hero pose) â€“ extending leg for hamstring stretch as in Supta Padangusthasana
1Min/Side: Ardha Supta Virasana (reclining hero pose) â€“ one leg in Ardha Padmasana (Half Lotus)
5 Min:Â 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€“ Today I worked on staying up for a minute.
1 Min: Pincha Mayurasana (Forearm Balance) â€“ Iâ€™m working on staying up and balanced for 1 Min.
10Min: Sirsasana 1 (Headstand 1) â€“ 3 Min on head stander with variations. 7 Min regular headstand, holding steady.
Surya Namaskar (15 Minutes)
5 X Surya Namaskar A (Ashtanga Vinyasa variation)
5 X Surya Namaskar B (Asthanga Vinyasa variation)
Standing/Seated Sequence (12 Minutes)
Today I followed the standing poses in the order they were listed in the Sadhana Manual
1 Min/side: Virabhadrasana 1 â€“ Warrior 1
1 Min/Side: Virabhadrasana 3 â€“ Warrior 3
1 Min/Side: Parsvottanasana â€“ Hamstring stretch with hands folded behind back
1 Min/Side: Janu Sirsasana â€“ Head to Knee seated forward fold
1 Min: Upavistha Konasana – Seated wide angle forward fold
1 Min/Side: Matsyendrasana â€“ Lord of the Fishes seated twist
1 Min: Paschimottanasana – Seated straight leg forward fold
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!