DAY 18 PRACTICES
20 Min: Meditation â€“ formal seated practice
30 Min: Cardio â€“ riding my stationary bike
78 Min: Asana
Study, reading, contemplation.
According to the Sadhana manual that Iâ€™m following, todayâ€™s practice was to focus on the individual postures within Surya Namaskar and then to do 12 rounds of Surya Namaskar. Today I focused on Hand Balances after Surya Namaskar.
Contemplation: Changing perspective
Opening Sequence (26 Minutes)
1 Min/Side: Steer pose â€“ hip stretch
1 Min/Side: Agni Stambasana â€“ 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€“ 3 Minutes in Head Stander, 5 Minutes full pose
Surya Namaskar (15 Minutes)
5 X Surya Namaskar A (Ashtanga Vinyasa variation)
5 X Surya Namaskar B (Asthanga Vinyasa variation)
Hand Balance Sequence Sequence (20 Minutes)
Bakasana – Crow Pose
Parsva Bakasana – Side Crow
Dwi Pada Koundinyasana – Side Crow with straight legs
Eka Pada Koundinyasana 2 – from Side Crow, leg straighten and move apart
Eka Pada Galavasana – legs in #4 cross with shin resting on upper arms, back leg extended
Sirsasana 2 (Tripod Head Stand) to Bakasana
Sirsasana 2 (Tripod Head Stand) to Eka Pada Galavasana
Closing Sequence (17 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
10 Min: Salamba Sarvangasana (shoulder stand) 3 min. holding steady; 7 min with variations
1 Min: Halasana
5 Min: Savasana!