pavillion

Pavilion at Wuhan Botanical Gardens, Wuhan, China
Sean Maynard Photo

DAY 34 PRACTICES
20 Min: Meditation – formal seated practice
67 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga as well as Yogic Teachings of Jesus. 

Contemplation: Making it Work!

Today was an odd day in that I had to fit bits and pieces of my practice when and where I could. This weekend I taught Anatomy & Physiology, marked assignments and more. In the end, I got in all in but it felt rather disjointed. Oh, and I had to move my cardio to Sunday!

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)

Saturday Sequence (15 Minutes)
10 Breaths/side: Vasisthasana X 2
Vinyasa: Adho Mukha Svanasana to Plank to Vashistasana to Plank to Adho Mukha Svanasana X 2 to each side
1 Min/side: Utthita Parsvakonasana – Extended Side Angle
10 Breaths: Ustrasana X 2
10 Breaths: Setubhandasana X 2
1 Min/Side: Utthita Trikonasana – Triangle Pose
1 Min/Side: Parivrtta Trikonasana – Revolved Triangle Pose

Closing Sequence (11 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
5 Min: Salamba Sarvangasana (shoulder stand) 2 min. holding steady; 8 min with variations
5 Min: Savasana!