I’ll be laying out my clothes tonight, hanging them on the hook in the bathroom in reverse order of putting them on.
I’ll set my alarm clock, and then, if tradition holds, wake myself up three or four times during the night.
It’s Sadhana preparation. Wouldn’t have it any other way.
This year’s practice is based on the Intermediate Course in Geeta Iyengar’s classic book, Yoga: A Gem for Women.
It’s a six-day-a-week practice, but it breaks down into essentially two different practices, which repeat Monday, Wednesday, Friday, and Tuesday, Thursday, Saturday, with a few interesting deviations.
Sunday is a day off – which by happy accident, is also the one day off in the 10 days of Sadhana.
It begins with sitting, child’s pose and dog pose, then arm balance and headstand.
If you aren’t yet practicing either of these, don’t worry.
You can skip them, and just move on to the standing pose.
Below is a full list of poses in the practice.
My guess is that we’ll be pressed for time, especially on the first time through the practice, and may be trimming some of the backbends and twists.
Sitting/ Invocation 5 to 10 minutes
Child’s pose 1 minute
Dog pose 2 minutes
Arm balance (or preparations) 3 – 5 minutes
Headstand (or preparations) 3 – 5 minutes
Standing poses: 30 seconds per side:
Tadasana (mountain pose)
Parvatasana (fingers interlaced, palms out, arms up)
Utthita Trikonasanana (triangle pose)
Utthita Parsvakonasana (side angle pose)
Vira 2, Vira 1, Vira 3 (warrior 1, 2, 3)
Ardha chandrasana (halfmoon pose)
Parivritta Trikonasana (rotated triangle)
Parsvottanasana (intense side stretch pose)
Prasarita Padottanasana (wide-leg forward bend)
Padangusthasana (uttanasana, feet hip distance, holding big toes)
Uttanasana (standing forward bend)
Virasana cycle: one minute per variation
Virasanana (hero pose)
Parvatasana arms in Virasana (fingers interlaced, palms out, arms up)
Forward bend in Virasana
Shoulder stand – 5 minutes
Halasana (plow pose) – 2 minutes
Baddha Konasana cycle: one minute per variation
Baddha Konasana (bound angle pose)
Forward bend in Baddha Konasana
Supta baddha konasanana (supine bound angle)
Upavista Konasana (wide-leg seated forward bend)
Paschimottanasana (seated forward bend) – 1 – 2 minutes
Backbends: 2 times, 30 seconds each
Salabhasana (locust pose)
Dhanurasana (bow pose)
Urdva Mukha Svanasana (upward facing dog pose)
Setu Bhanda Sarvangasana (bridge pose) OR
Urdhva Dhanurasana (upward facing bow)
Twists: 30 seconds to 1 minute each side
Bharadvajasana 1 (Bharadvaja’s pose)
Ardha Matsyendrasana (half Lord of the Fishes pose)
Setu Bhanda on a brick 3 to 5 minutes (bridge pose, supported)
Savasana 5 to 10 minutes
If you’re doing the practice with us from home, I’d love to hear how it went.
Photo courtesy of Christopher Hawkins at Flickr Creative Commons
If this was your kind of post, you might also like:
All of the stories from last year’s Sadhana, (in reverse order)
Press your outer arches down to lift your inner ankles (good advice in all standing poses)