40-day-picture-186x186DAY 10 PRACTICESA quarter of the way there!
60 Min: Meditation & Satsang – with Pandit Dabral at Yoga Studio North. *
30 Min: Cardio – riding my stationary bike
67 Min: Asana
60+ Min: Study and contemplation of Yoga Sutras. I read an article by Ram Dass about Sutra 1.2 and have been contemplating that by contrasting it with what  Matthew Remski’s writes in Threads of Yoga. Coincidentally, Panditji also talked about the nature of the mind and the meaning behind Nirodhaha.

Contemplation: Sutra 1.2 Yogaschitta Vrtti Nirodhaha

* Find information on Panditji’s offerings at Himalayan Yoga Meditation Centre Calgary.


Opening Sequence (24 Minutes)
1 Min/Side: Pigeon Prep hip stretch
1 Min/Side: Pigeon Prep quad stretch
1 Min/Side: Hanumanasana (splits) – any hamstring stretch is good
1 Min/Side: Hanumanasana (splits) with quad stretch
1 Min: Balasana (Child’s Pose)
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) – Staying up for full minute with wall.
1 Min: Pincha Mayurasana (Forearm Balance) – Still working on staying up and balanced for 1 Min.
7 Min: Sirsasana 1 (Headstand 1) – 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 (17 Minutes)
1 Min/side: Virabhadrasana 2 (Warrior 2)
1 Min/side: Utthita Parsvakonasana (extended side angle)
1 Min/side: Utthita Trikonasana (triangle)
1 Min/side: Ardha Chandrasana (half moon)
1 Min/Side: Virabhadrasana 1 (Warrior 1)
1 Min/side: Virabhadrasana 3 (Warrior 3) – Wow! I held it but it wasn’t pretty!
1 Min/Side: Parivrtta Trikonasana (Revolved Triangle)
1 Min/Side: Parivrtta Parsvakonasana (Revolved Extended Side Angle) – I kept the heel up today.
1 Min: Balasana

Closing Sequence (16 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
9 Min: Salamba Sarvangasana (shoulder stand) holding steady for 5 minutes and then with leg variations for 4 minutes.
1 Min: Halasana – holding steady
5 Min: Savasana!