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Sadhana, Day Two: backbends

The sunrise we'd like to have seen on the first day of Sadhana

The sunrise we'd like to have seen on the first day of Sadhana

The first day of Sadhana is a bit like the first day of school, when you get to see who else is in your class.

Everyone who was early enough to have a choice scoped the room and set up in their personal power spot: at the back in the corner, on the rope wall, by the front windows, along the west wall – almost all in the same habitual spot as in class.

Richard was first in the door at 6:15. By 6:30, when I went to lock the door, there are only two Sadhanistas missing, and they both arrived in time for sitting and oms.

As usual, the proposed program turned out to be a little more than we had time for, despite my best efforts to pare it down.
Marichyasana I was the morning’s casualty, dropped off the list in favor of having a slightly longer Savasana, although it turned out to be short enough, all the same.

Tomorrow, backbends. (If you’re just joining us now, click here for the forward bend sequence for the first day of Sadhana, and some tips on using it.)

I suspect that many of us will sleep better tonight, especially those of us who aren’t usually up early, and spent Sunday night waking ourselves up to check the time.

Perhaps tomorrow we’ll see the sun at sunrise.

Backbend Sequence: Day 2, 5, 8

Sitting 5 to 10 minutes

Constructive rest position 3 to 5 minutes

Chest opening 5 minutes (on two wooden bricks)

Adho Mukha Svanasana (downward-facing dog pose) 1 minute

Adho Mukha Vrksasana (handstand) 2 x 30 seconds

Sirsasana (headstand) 3-5 minutes

Uttanasana (standing forward bend) 30 seconds

Tadasana (mountain pose) 30 seconds

Utthita Trikonasana (extended triangle pose) 1-2 minutes

Uttanasana (standing forward bend) 1 minute

Utthita Parsvakonasana (extended side angle pose) 1-2 minutes

Parivrtta Trikonasana (revolved triangle pose) 1 minute

Virabhadrasana I (warrior pose I) 1-2 minutes

Virabhadrasana III (warrior pose III) 1 minute

Adho Mukha Svanasana (downward-facing dog pose) 1 minute

Virasana Gomukhasana (hero pose with cow face pose arms) 1 minute

Salabhasana (locust Pose) 2 x 30 seconds

Dhanurasana (bow Pose) 2 X 30 seconds

Setu Bandhasana (bridge pose) 2 X 30 seconds

Urdhva Dhanurasana (upward-facing bow pose) 2 x 30 seconds

(from a bolster, with two wood bricks at the wall, or from the floor

or, rest in constructive rest position)

Chattush Padasana (four-footed pose) 2 X 30 seconds,

on shoulder stand setup, as a preparation for shoulder stand.

Sarvangasana (shoulder stand) 3-10 minutes

Setu Bandha Sarvangasana (bridge pose) 3-5 minutes

supported with brick, feet at wall, or knees bent

Supta Baddha Konasana (supine bound angle pose) 1 minute

Adho Mukha Virasana (downward facing hero/child’s pose) 1-2 minutes

Savasana (corpse pose) 5 – 10 minutes

Photo courtesy Flickr Creative Commons, ex-magician

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