40DaysSadhanaDAY 2 PRACTICES
20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
60 Min: Asana
60 Min: Study and contemplation of Yoga Sutras: Abhyasana and Vairagya

Contemplation: Three requirements of practice are time, persistence and devotion.

Abhyasa/Practice: having an attitude of persistent effort to attain and maintain a state of stable tranquility (1.13). To become well established, this needs to be done for a long time, without a break (1.14). From this stance the deeper practice continues to unfold, going ever deeper towards the direct experience of the eternal core of our being.


Today I practiced with the sound of the yoga sutras being chanted by Yogacharya Shiriram Sarvotham. You can find his 20-minute chant on YouTube.

Opening Sequence (20 Minutes)
5 Min: Supta Virasana (reclining hero pose) – or you can do Virasana, sitting between heels
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min/Side: Pigeon Hip Stretch
1 Min/Side: Hanumanasana (splits) – any hamstring stretch is good
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand) – I’m working on balance
1 Min: Pincha Mayurasana (Forearm Balance) – I’m working on staying up and balanced for 1 Min.
5 Min: Sirsasana 1 (Headstand 1)

Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!)
Adho Mukha Svanasana – jump through to Uttanasana
10 X: Straight sit-ups – knees bent, head and neck supported, go slow!
10 X: Alternating sit-ups – to each side, go slow!
10 X: Urdhva Prasarita Padasana – lie on back, arms on floor above head, legs point up – raise and lower legs 10 times.
10 breaths: Dandasana
10 breaths: Ardha Navasana – (half boat pose) – 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 Sequence (15 Minutes)
1 Min/side: Utthita Trikonasana (triangle)
1 Min/side: Utthita Parsvakonasana (extended side angle)
1 Min/side: Virabhadrasana 1 (warrior 1)
1 Min/side: Virabhadrasana 2 (warrior 2)
1 Min/side: Parsvottanasana (Flank Pose – Standing Hamstring stretch) arms folded behind back
1 Min: Prasarita Padottanasana (wide leg standing forward bend) with hands below shoulders
1 Min: Prasarita Padottanasana (wide leg standing forward bend) with forearms on floor
1 Min: Prasarita Padottanasana (wide leg standing forward bend) with hands shoulder width between feet
1 Min: Uttanasana (standing forward fold)

Closing Sequence (15 Minutes)
1 Min: Halasana (Plough)
7 Min: Salamba Sarvangasana (shoulder stand) with leg variations
2 Min: Halasana
5 Min: Savasana!