Dragonfly on a lotus flower, Wuhan, China
Sean Maynard Photo

20 Min: Meditation – formal seated practice
30 Min: Cardio – riding my stationary bike
52 Min: Asana

Contemplation: Intersubjectivity

Today’s practice didn’t turn out at all the way I had planned it. For the last day of this Sadhana, I was hoping to rock out a strong back bending sequence. Instead, I spent most of the day with family members and the evening with a dear friend. It meant that my time on the mat covered the basics only. In this I recognized the value of being surrounded by those who mean the most to me; I was immersed in the Yoga of Family!

Moving forward, my plan is to rest this weekend and begin Sadhana 2.0 on Monday! My next round of dedicated practice will have many of the same elements of this practice but will include attending classes as part of the Sadhana. I have missed taking classes over the past 40 days!

This Sadhana has been fruitful – I feel stronger and more integrated physically and emotionally.

I think the biggest difference in this Sadhana compared with previous times I have done it is has been the addition of 30 minutes of cardio exercise six days per week. As the warmer weather arrives, I hope to continue this practice and get outside to run or ride.

Opening Sequence (26 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)
10 Min: Sirsasana 1 (Headstand 1) – 3 Min. on the head stander doing variations; 7 Min. regular head stand holding steady

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

Closing Sequence (11 Minutes)
1 Min: Halasana (Plough) holding steady to open upper back
5 Min: Salamba Sarvangasana (shoulder stand) 2 min. holding steady; 8 min with variations
5 Min: Savasana!