Water Wheel, Zhangzhou, China
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 as well as Yogic Teachings of Jesus. 

Contemplation: I finished reading Threads of Yoga and took today to contemplate some of the ideas presented.

Opening Sequence (28 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.
10Min: Sirsasana 1 (Headstand 1) – 3 Min on head stander with variations. 7 Min regular headstand, 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

Seated Sequence (13 Minutes)
1 Min/side: Janu Sirsasana – Head to Knee Pose seated forward fold, one leg bent out to side
1 Min/side: Parivrtta Janu Sirsasana – Revolved Head to Knee Pose seated forward fold, one leg bent out to side
1 Min/side: Triang Mukhaikapada Paschimottanasana – Seated forward fold with one leg in Virasana
1 Min/side: Marichyasana – Bound arm seated forward fold
1 Min/side: Matsyendrasana – Lord of the Fishes seated twist
1 Min: Upavistha Konasana – Wide leg seated forward fold
1 Min: Baddha Konasana – Bound Angle seated pose
1 Min: Paschimottanasana – West Side Stretch seated forward fold.

Closing Sequence (17 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
10 Min: Salamba Sarvangasana (shoulder stand) 2 min. holding steady; 8 min with variations
1 Min: Halasana
5 Min: Savasana!