nan king

Sean Maynard Photo

DAY 32 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
71 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga as well as Yogic Teachings of Jesus. 

Opening Sequence (26 Minutes)
1 Min/Side: Pigeon Prep hip stretch
1 Min/Side: Pigeon Prep quad stretch
1 Min/Side: Hanumanasana (splits) – any hamstring stretch is good
1 Min/Side: Hanumanasana (splits) with quad stretch
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)
1 Min: Pincha Mayurasana (Forearm Balance)
10 Min: Sirsasana 1 (Headstand 1) – 3 Min. on the head stander doing variations; 7 Min. regular head stand holding steady

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

Seated Sequence (13 Minutes)
Today I followed the standing poses in the order they were listed in the Sadhana Manual
1 Min/Side: Janu Sirsasana – Head to Knee seated forward fold
1 Min/Side: Ardha Baddha Padma Paschimottanasana – Half Lotus seated forward fold
1 Min/Side: Triang Mukhaikapada Paschimottanasana – Half Virasana seated forward fold
1 Min/Side: Marichyasana – One leg bent and bound seated forward fold
1 Min/Side: Ardha Matsyendrasana – Half Lord of the Fishes seated twist
1 Min: Upavistha Konasana – Wide legged seated forward fold
1 Min: Baddha Konasana – Bound Angle pose
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!