DAY 28 PRACTICES
20 Min: Meditation – formal seated practice
44 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga as well as Yogic Teachings of Jesus. I enjoy the contrasting points of view on yoga philosophy!

Contemplation: Pratipaksha Bhavana from Yoga Sutra 2.33

WEEK IN REVIEW:

Cardio: This week I challenged myself to pedal a bit faster and get my heart rate up a bit more.

Meditation: Setting up a truly comfortable seat makes all the difference!

Abstinence: TV –continuing to stay away from TV. I did watch a movie Sunday evening and it was nice to totally wind down after a busy and challenging week. Diet: Sticking with vegetarian meals – 2 smaller and one main a day.

ASANA PRACTICE:
I enjoy the days when the Sadhana Manual doesn’t have a lot of detail and I was able to explore back bends. The core work is helping my drop backs from standing to Urdhva Dhanurasana. I feel more control as I go back.

Sunday Sequence (50 Minutes)
5 Min: Supported Supta Virasana – laying lengthwise over a bolster
5 Min: Laying over a Bolster placed across mid upper back. Legs out straight, arms relaxed out to sides.

bolster

5 Min: Laying over two Bolsters placed across mid upper back. Legs out straight, arms relaxed overhead.
2 Min/Side: Supported Janu Sirsasana – head to knee pose seated forward fold with bolster under forehead
2 Min/Side: Supported Triang Mukhaikapada Paschimottanasana – one leg in Virasana (folded back) seated forward fold with bolster under forehead

5 Min: Upavistha Konasana – wide legged seated forward fold with bolster under forehead

5 Min: Paschimottanasana – seated forward fold with bolster under forehead
10 Min: Ujjayi Pranayama while laying on bolster with head support, pelvis and lower body on floor.

supported-savasana-art

5 Min: Savasana