Near Walden Pond, Calgary
Sean Maynard Photo

20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
67 Min: Asana
Study, reading, contemplation. Still reading Matthew Remski’s Threads of Yoga as well as Yogic Teachings of Jesus. 

Contemplation: Today was a challenging day. My contemplation was on Samskaras – imprints left on the psyche from prior experience – and how they can be triggered by what we choose to listen to, watch, read, etc. In short, the music choice I made today triggered some unpleasant memories and affected my mood in a significant way. Something lighter tomorrow! Lesson learned!

Opening Sequence (24 Minutes)
1 Min/Side: Pigeon Prep hip stretch
1 Min/Side: Pigeon Prep quad stretch
1 Min/Side: Hanumanasana (splits) – any hamstring stretch is good
1 Min/Side: Hanumanasana (splits) with quad stretch
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)
1 Min: Pincha Mayurasana (Forearm Balance)
8 Min: Sirsasana 1 (Headstand 1) – 3 Min. on the head stander doing variations; 5 Min. regular head stand holding steady

Core Strengthening Sequence (10 Minutes)
Adho Mukha Svanasana
10 X: Plank to Chatturanga Dandasana (push ups!) – noticing a bit of tone in my arms!
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 (16 Minutes)
Like yesterday, 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)
Utthita Parsvakonasana (Extended Side Angle)
Parivrtta Parsvakonasana (Revolved Extended Side Angle)
Virabhadrasana 1 (Warrior 1)
Virabhadrasana 2 (Warrior 2)
Virabhadrasana 3 (Warrior 3)
Ardha Chandrasana (Half Moon Pose)

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!