Anantasana-Yoga-Pose-BKS-Iyengar

Sri BKS Iyengar in Anantasana – from Light on Yoga

DAY 6 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: Still contemplating what actions, thoughts and speech lead me towards Stithau and what actions, thoughts and speech lead me away from Stithau.

ASANA PRACTICE:
Today I practiced with some upbeat music!

Opening Sequence (20 Minutes)
1 Min/Side: Steer Pose
1 Min/Side: Agnistambasana (firelog pose)
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

Floor Sequence (10 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 up and towards body
1 Min/side: Supta Padangusthasana (supine hand to big toe pose) – Position 4 – both leg up and out to sides
1 Min/side: Anatasana (snake god pose) – lying on side, holding top foot and drawing it in toward body
1 Min: Paschimottanasana

Closing Sequence (15 Minutes)
1 Min: Halasana (Plough)
8 Min: Salamba Sarvangasana (shoulder stand) with leg variations – played with lotus again today!
1 Min: Halasana
5 Min: Savasana!