Entrance to Batu Caves
Kuala Lampur, Malaysia
Sean Maynard Photo

20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
68 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga.  I also started reading Yogic Teachings of Jesus. This book compares yoga philosophy with the teachings of Jesus. I’ve read about 20% of the e-book. I was hoping it would contain some profound insights. So far, not so much except to say that the concepts presented are indeed cross-cultural and universal.

Contemplation: Cross cultural connections of philosophies and spirituality.


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) – or you can do Virasana, sitting between heels
1 Min: Adho Mukha Svanasana (Downward Dog)
1 Min: Adho Mukha Vrksasana (Hand Stand) – Staying up for full minute with wall.
1 Min: Pincha Mayurasana (Forearm Balance) – Still working on staying up and balanced for 1 Min.
8 Min: Sirsasana 1 (Headstand 1) – 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)

Standing Sequence (10 Minutes)
Today’s standing sequence was done with a vinyasa between poses. The vinyasana was Adho Mukha Svanasana (Downward Dog) to Phalakasana (Plank) to Chaturanga Dandasana (Lower part of a push up) to Urdhva Mukha Svanasana (Upward Dog). Each standing pose was held for 10 breaths.

Utthita Trikonasana (Triangle Pose)
Parivrtta Trikonasana (Revolved Triangle)
Virabhadrasana 1 (Warrior 1)
Virabhadrasana 2 (Warrior 2)
Virabhadrasana 3 (Warrior 3)

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!