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
