meditation-handsDAY 9 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.

“Awareness (spirit) is always built upon “material nature”, which provides all of its content.” Remski, pg. 56

Contemplation: Spirit and Matter

ASANA PRACTICE:

Opening Sequence (23 Minutes)
1 Min/Side: Pigeon Prep hip stretch
1 Min/Side: Mermaid pose
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) – 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) – 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!