DAY 15 PRACTICES
20 Min: Meditation â€“ formal seated practice
30 Min: Cardio â€“ riding my stationary bike
66 Min: Asana
60+ Min: Studying and contemplating Threads of Yoga.
Contemplation: How do we understand Consciousness?
Opening Sequence (26 Minutes)
1 Min/Side: Pigeon Prep hip stretch â€“ leg at 90 degrees
1 Min/Side: Pigeon Prep quad stretch
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)
1 Min: Pincha Mayurasana (Forearm Balance)
8 Min: Sirsasana 1 (Headstand 1) â€“ 3 Min on head stander with variations. 5 Min regular headstand, holding steady.
Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!)
Adho Mukha Svanasana â€“ jump through to Uttanasana
10 X: Straight sit-ups â€“ knees bent, head and neck supported, go slow!
10 X: Alternating sit-ups â€“ to each side, go slow!
10 X: Urdhva Prasarita Padasana â€“ lie on back, arms on floor above head, legs point up â€“ raise and lower legs 10 times.
10 breaths: Dandasana
10 breaths: Ardha Navasana â€“ (half boat pose) â€“ 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
Floor Sequence (13 Minutes)
1 Min/side: Supta Padangusthasana (supine hand to big toe pose) â€“ Position 1 â€“ leg up and towards body
1 Min/side: Supta Padangusthasana (supine hand to big toe pose) â€“ Position 2 â€“ leg up out to side
1 Min: Supta Padangusthasana (supine hand to big toe pose) â€“ Position 3 â€“ leg across the body
1 Min/side: Supta Padangusthasana (supine hand to big toe pose) â€“ Position 4 â€“ leg up and towards body with head and shoulders up, forehead to shin
1 Min/side: Anatasana (snake god pose) â€“ lying on side, holding top foot and drawing it in toward body
1 Min/side: Padmasana (lotus pose)
1 Min: Paschimottanasana
Closing Sequence (17 Minutes)
1 Min: Halasana (Plough)
10 Min: Salamba Sarvangasana (shoulder stand) with leg variations
1 Min: Halasana
5 Min: Savasana!