30 Min: Meditation – formal seated practice
60 Min: Asana
60 Min: Study and contemplation of Yoga Sutras. I received a copy of Matthew Remski’s Threads of Yoga a couple of days ago. Earlier this week I read his Quick Start Guide and Introductory Notes and today I got into the sutras themselves. Wow! Remski presents and fresh and broad perspective!

Contemplation: Non-attachment


Cardio: This was my first week back on the bike after injuring my knee with a fall on the ice. While a residual achy feeling remains, my knee responded quite well to getting back on my bike. I missed the cardio and look forward to getting outdoors when spring arrives!

Meditation: On busy days, I experimented with moving my meditation to the end of the day. That was a fail – I found myself getting sleepy. I do much better in morning.

Abstinence: No TV – no big deal! I have not missed it. Let’s see how I do next week! Diet: Part of my Sadhana is a vegetarian diet with 2 small meals and on regular meal a day with no snacking. Again, no big deal on the vegetarian diet! However, I noticed my desire to snack telling me about my lack of minfulness when it comes to what I eat.

Today I did part of my practice while listening to Krishna Das chant the Hanuman Chalisa.

Sunday Sequence (50 Minutes)
Chair-head-stand5 Min: Sirsasana 1 (Headstand 1) – with support and variations. I used my head stander. You can use two chairs – head between seats similar to the photo shown.


5 Min: Sirsasana 1 (Headstand 1) – freestanding and holding steady.


5 Min: Salamba Sarvangasana (Shoulderstand) with a platform. I have a block. You can use 4 chip foam blocks or 2-3 blankets.

5 Min: Supported Halasana (Plough). I rested my legs on my head stander. You can rest your legs on the seat of a chair or have your feet on the wall or up on some chip foam blocks.






5 Min: Laying over a Bolster placed across mid upper back. Legs out straight, arms relaxed overhead.





5 Min: Supported Setubhandasana: Laying lengthwise over a bolster with head, shoulders and arms on floor._6





10 Min: Ujjayi Pranayama while laying on bolster with head support, pelvis and lower body on floor.





10 Min: Savasana!