yoga-words-2DAY 5 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
60 Min: Asana
30 Min: Study and contemplation of Yoga Sutras

Contemplation: Stithau - a stable form of tranquility

Reflection: What actions, thoughts and speech lead me towards Stithau? What actions, thoughts and speech lead me away from Stithau?

ASANA PRACTICE:
Today I practiced in silence.

Opening Sequence (20 Minutes)
1 Min/Side: Pigeon Hip Stretch – I need the hip stretches after riding the bike!
5 Min: Supta Virasana (reclining hero pose) – or you can do Virasana, sitting between heels
1 Min: Uttanasana (Standing Forward Fold)
1 Min/Side: Hanumanasana (splits) – any hamstring stretch is good
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand) – Today I worked on staying up for a minute.
1 Min: Pincha Mayurasana (Forearm Balance) – I’m working on staying up and balanced for 1 Min.
5 Min: Sirsasana 1 (Headstand 1) – holding steady

Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!)
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

Standing/Floor Sequence (10 Minutes)
1 Min/side: Virabhadrasana 2 (Warrior 2)
1 Min/side: Utthita Parsvakonasana (extended side angle)
1 Min/side: Utthita Trikonasana (triangle)
1 Min/Side: Virabhadrasana 1 (Warrior 1)
1 Min/Side: Parivrtta Trikonasana (Revolved Triangle)

Closing Sequence (16 Minutes)
1 Min: Halasana (Plough)
9 Min: Salamba Sarvangasana (shoulder stand) with leg variations – played with lotus again today!
1 Min: Halasana
5 Min: Savasana!