patanjali_zz49DAY 8 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
60 Min: Asana
60+ Min: Study and contemplation of Yoga Sutras. I’ve been diving into Matthew Remski’s Threads of Yoga and contemplating his concepts of consciousness and awareness. Here is a quote from his book that I am contemplating:

“When consciousness is still, it can become aware of itself. Consciousness is fulfilled when it warmly intermingles with matter and awareness. It delights in being seen. Being aware of this process imbues individuation with connnection. This awareness re-integrates the part and the whole, and feels inexorable.” ~ Threads of Yoga pg. 53

Here’s a link with more info on Remski’s book: matthewremski.com/wordpress/books-2/threads-of-yoga/

Contemplation: Consciousness & Awareness

ASANA PRACTICE:

Opening Sequence (22 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.
7 Min: Sirsasana 1 (Headstand 1) – adding time and 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

Standing/Floor Sequence (11 Minutes)
1 Min/side: Gomukhasana (Cow’s face pose) – full pose with arms and legs
1 Min/side: Garudasana (Eagle pose) – tricky balance day!
1 Min/side: Parsvottanasana (Flank pose) – Hands in reverse prayer, forward fold, hamstring stretch
1 Min: Prasarita Padottanasana (wide legged standing forward fold) – Position 1 – hands below shoulders
1 Min: Prasarita Padottanasana (wide legged standing forward fold) – Position 2 – forearms on floor
1 Min: Prasarita Padottanasana (wide legged standing forward fold) – Position 3 – hands shoulder width between feet
1 Min: Sirsasana 2 (tripod headstand) – coming in and out of pose from Position 3 above.
1 Min: Uttanasana (standing forward fold)

Closing Sequence (15 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
8 Min: Salamba Sarvangasana (shoulder stand) holding steady for 2 minutes and then with leg variations
1 Min: Halasana with leg variations including Karni Pidasana
5 Min: Savasana!