Anza

Anza Borrego Desert State Park. California
Sean Maynard Photo

DAY 36 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
74 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga as well as Yogic Teachings of Jesus. 

Contemplation: Dedication

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)

Standing Sequence (22 Minutes)
1 Min/side: Utthita Trikonasana – Triangle
1 Min/side: Parivrtta Trikonasana – Revolved Triangle
1 Min/side: Utthita Parsvakonasana – Extended Side Angle
1 Min/side: Parivrtta Parsvakonasana – Revolved Extended Side Angle
1 Min/Side: Parsvottanasana – Hamstring stretch with hands folded behind back
1 Min/side: Virabhadrasana 1 – Warrior 1
1 Min/side: Virabhadrasana 2 – Warrior 2
1 Min/Side: Virabhadrasana 3 – Warrior 3
1 Min/Side: Ardha Chandrasana – Half Moon Pose
1 Min: Prasarita Padottanasana – Wide angle standing forward fold with hands below shoulders
1 Min: Prasarita Padottanasana – Wide angle standing forward fold with forearms on floor
1 Min: Prasarita Padottanasana – Wide angle standing forward fold with hands between feet, head on floor
1 Min: Uttanasana

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!