DAY 17 PRACTICES
60 Min: Meditation & Satsang â€“ with Pandit Dabral at Yoga Studio North. *
30 Min: Cardio â€“ riding my stationary bike
66 Min: Asana
Study and contemplation. I started to dive into the second Pada of Matthew Remskiâ€™s Threads of Yoga. He offers an interesting perspective on the Yamas and Niyamas!
Contemplation: Fresh perspectives on the familiar
* Find information on Panditjiâ€™s offerings at Himalayan Yoga Meditation Centre Calgary.
Opening Sequence (26 Minutes)
1 Min/Side: Steer pose – hip stretch
1 Min/Side: Agni Stambasana – fire log pose
1 Min/Side: Ardha Supta Virasana (Half Supine Hero) with second leg in towards chest
1 Min/Side: Ardha Supta Virasana (Half Supine Hero) with second leg straight like supta virasana
1 Min/Side: Ardha Supta Virasana (Half Supine Hero) with second leg in Ardha Padmasana (Half Lotus)
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) â€“ Staying up for full minute with wall.
1 Min: Pincha Mayurasana (Forearm Balance) â€“ Still working on staying up and balanced for 1 Min.
8 Min: Sirsasana 1 (Headstand 1) â€“ holding steady
Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!) â€“ noticing a bit of tone in my arms!
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
Standing (14 Minutes)
Today I followed the standing poses in the order they were listed in the Sadhana Manual
1 Min: Tadasana – Mountain Pose
1 Min/side: Utthita Trikonasana (triangle)
1 Min/Side: Parivrtta Trikonasana (Revolved Triangle)
1 Min/side: Utthita Parsvakonasana (extended side angle)
1 Min/Side: Parivrtta Parsvakonasana (Revolved Extended Side Angle) â€“ I kept the heel up today.
1 Min/side: Ardha Chandrasana (half moon)
1 Min/side: Parivrtta Ardha Chandrasana (revolved half moon)
1 Min: Balasana
Closing Sequence (16 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
10 Min: Salamba Sarvangasana (shoulder stand) holding steady for 3 minutes and then with leg variations for 7 minutes.
1 Min: Halasana
5 Min: Savasana!