Phoenix Flower, Xiamen, China
Sean Maynard Photo

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

Contemplation: Pratipaksa Bhavanam

Vitarka badhane pratipaksha bhavanam.
“When disturbed by negative thoughts, opposite [positive]
ones should be thought of. This is pratipaksha bhavana.”
–Sutra 2.33

Opening Sequence (26 Minutes)
1 Min/Side: Steer Pose
1 Min/Side: Agnistambasana (firelog pose)
1Min/Side: Ardha Supta Virasana (reclining hero pose) – hugging one knee into chest
1Min/Side: Ardha Supta Virasana (reclining hero pose) – extending leg for hamstring stretch as in Supta Padangusthasana
1Min/Side: Ardha Supta Virasana (reclining hero pose) – one 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) – Today I worked on staying up for a minute.
1 Min: Pincha Mayurasana (Forearm Balance) – I’m working on staying up and balanced for 1 Min.
8 Min: Sirsasana 1 (Headstand 1) – 3 Min on head stander with variations. 5 Min regular headstand, holding steady.

Surya Namaskar (15 Minutes)
5 X Surya Namaskar A (Ashtanga Vinyasa variation)
5 X Surya Namaskar B (Asthanga Vinyasa variation)

Back Bend Sequence (15 Minutes)
Adho Mukha Vrksasana – Hand Stand with back bend at wall
Pincha Mayurasana – Forearm Balance with back bend at wall
Vrschasana – Scorpion Pose from Hand Stand
Vrschasana – Scorpion Pose from Forearm Balance
Eka Pada Raja Kapotasana 1 – One footed King Pigeon Pose 1 – repeated side to side several times working on alignment.

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!