DAY 19 PRACTICES
20 Min: Meditation
30 Min: Cardio â€“ riding my stationary bike
39 Min: Asana
Today was the first day in my Sadhana that I wasn’t able to get everything done. There was a lot to do and I did what I had time for. My practice felt incomplete without shoulder stand.
From the Sadhana Manual, here is what I didn’t get to:
Supta Padangusthasana with leg variation
Utthita Trikonasana to Utthita Parsvakonasana to Utthita Trikonasana (Triangle to Extended Side Angle to Triangle)
Utthita Trikonasana to Parivrtta Trikonasana to Utthita Trikonasana (Triangle to Revolved Triangle to Triangle)
Utthita Trikonasana to Ardha Chandrasana to Utthita Trikonasana (Triangle to Half Moon to Triangle)
Halasana – Plough
Sarvangasana – Shoulder Stand
Contemplation: Sometimes good enough is good enough
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 Min. with head stander and variations, 5 Min. Sirsasana 1 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
Closing Sequence (5 Minutes)
5 Min: Savasana!