lotus candleDAY 11 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
85 Min: Asana
60+ Min: Study, reading, contemplation.

According to the Sadhana manual that I’m following, today’s practice was to focus on the individual postures within Surya Namaskar and then to do 12 rounds of Surya Namaskar. This didn’t hold any interest for me so I decided to focus on back bends. There was a time when I didn’t enjoy back bends because of my physical limitations. Two years of practice and guidance with Danielle Pechie has changed that! I am deeply grateful for the wisdom and support Danielle has given me through her back bending program. Today’s asana practice is done with deep gratitude for what I have learned. You can find out more about Danielle’s offerings at Yoga Therapy and Bodywork.

Contemplation: Gratitude


Opening Sequence (25 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/Side: Supta Padmasana (supine lotus pose) – opening the hips so I can do this in headstand & shoulder stand
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 holding this as a backbend with pelvis to wall
1 Min: Pincha Mayurasana (Forearm Balance) – I held this with pelvis to all as well.
7 Min: Sirsasana 1 (Headstand 1) – holding steady

Surya Namaskar (15 Minutes)
5 X Surya Namaskar A (Ashtanga Vinyasa variation)
5 X Surya Namaskar B (Asthanga Vinyasa variation)

Back Bend Sequence (30 Minutes)
Dhanurasana X 2 – Bow Pose
Ustrasana X 3 – Camel Pose
Setu Bandhasana X 3 – Little Bridgle
Standing Back Bend with drop back to wall X 10
Urdhva Dhanurasana X 5 – (Upward Facing Bow) full back bend with push up from floor moving chest to wall
Urdhva Dhanurasana X 5 – drop back from standing

Closing Sequence (15 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
9Min: Salamba Sarvangasana (shoulder stand) 3 min. holding steady; 6 min with variations
1 Min: Halasana with Karni Pidasana
5 Min: Savasana!