DAY 9 PRACTICES
20 Min: Meditation â€“ formal seated practice
30 Min: Cardio â€“ riding my stationary bike
60 Min: Asana
60+ Min: Study and contemplation of Yoga Sutras. Iâ€™ve been diving into Matthew Remskiâ€™s Threads of Yoga.
“Awareness (spirit) is always built upon “material nature”, which provides all of its content.” Remski, pg. 56
Contemplation: Spirit and Matter
Opening Sequence (23 Minutes)
1 Min/Side: Pigeon Prep hip stretch
1 Min/Side: Mermaid pose
1 Min/Side: Hanumanasana (splits) â€“ any hamstring stretch is good
1 Min/Side: Hanumanasana (splits) with quad stretch
5 Min: Supta Virasana (reclining hero pose) â€“ or you can do Virasana, sitting between heels
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand) â€“ Today I worked on staying up for a minute.
1 Min: Pincha Mayurasana (Forearm Balance) â€“ Iâ€™m working on staying up and balanced for 1 Min.
7 Min: Sirsasana 1 (Headstand 1) â€“ 5 min. steady with 2 min. of variations.
Surya Namaskar (15 Minutes)
5 X Surya Namaskar A (Ashtanga Vinyasa variation)
5 X Surya Namaskar B (Asthanga Vinyasa variation)
Floor Sequence (10 Minutes)
1 Min/side: Janu Sirsasana (Head to knee pose)
1 Min/side: Triang Mukhaikapada Paschimottanasana (one leg in Virasana forward folding pose)
1 Min/side: Ardha Baddha Padma Paschimottanasana (half bound lotus forward fold)
1 Min/side: Matseyendrasana 1 (seated twist)
1 Min: Upavistha Konasana (wide angle seated forward fold)
1 Min: Paschimottanasana (straight leg seated forward fold)
Closing Sequence (15 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
8 Min: Salamba Sarvangasana (shoulder stand) holding steady with no variations (this is harder for me!)
1 Min: Halasana with leg variations including Karni Pidasana
5 Min: Savasana!