lake o'hara

Lake O’Hara
Sean Maynard Photo

DAY 33 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
65 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

Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!) – noticing a bit of tone in my arms!
Adho Mukha Svanasana – jump through to Uttanasana
10 X: Straight sit-ups – knees bent, head and neck supported, go slow!
10 X: Alternating sit-ups – to each side, go slow!
10 X: Urdhva Prasarita Padasana – lie on back, arms on floor above head, legs point up – raise and lower legs 10 times.
10 breaths: Dandasana
10 breaths: Ardha Navasana – (half boat pose) – 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

Supine/Standing Sequence (12 Minutes)
1 Min/side: Supta Padangusthasana (supine hand to big toe pose) – Position 1 – leg up and towards body
1 Min/side: Supta Padangusthasana (supine hand to big toe pose) – Position 2 – leg up out to side
1 Min: Supta Padangusthasana (supine hand to big toe pose) – Position 3 – both legs out to side
1 Min: Supta Padangusthasana (supine hand to big toe pose) – Position 4 – both legs together
1 Min/side: Utthita Trikonasana – Triangle
1 Min/side: Ardha Chandrasana – Half Moon pose
1 Min/side: Parivrtta Ardha Chandrasana – Revolved Half Moon pose

Closing Sequence (17 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
10 Min: Salamba Sarvangasana (shoulder stand) 2 min. holding steady; 8 min with variations
1 Min: Halasana
5 Min: Savasana!