The intention of this site is to support as many people as possible in creating a habit of practice. For 40 consecutive days, anyone who wants to can commit to a minimum of 10 minutes of asana. I will offer daily sequences here, something quick for busy days and a longer practice for when you have more time. Our start date is February 16, otherwise known as Fat Tuesday.

Friday, March 26, 2010

Day 39 and Day 40

Hopefully, you were able to remember that it was Friday today which of course means FLOW FRIDAY, and you did your groovy, flowy , asana practice even though it was quiet here. We are renting a house in Tucson, and the internet service has been eluding us. Chris just got here so now I am on his computer and it is working. Go figure.

And tomorrow is Day 40. Hard to believe. In many ways it seems like we only just began. But mostly, to me, it seems like a lifetime ago. Weird. Maybe all of the yoga and the busyness of late winter and early spring. Or perhaps just having a length of time that I am accountable for and then seeing how much I actually pack in to time. Either way, here we are. I am putting up the final sequence. I would love for updates, reflections, revelation if you would like to share. I will check back here for the next week or so. I definitely want to put up some sequences from the immersion. They will be whoppers. The perfect thing to go out on. I will put up some ramblings and reflections in the coming days too.

We rocked this practice this morning. Darren and Christina taught from the Goddesses and it was truly potent. Perfect for Spring. Full Potential, Creative Manifestation, and Sustaining Beauty. It was the most that I have stayed right at my edge for awhile. Not given in to fatigue or boredom, but really worked intelligently within the effort. And I definitely gained new insight.

Here you go.

Surya A 5x
Surya B 5x
Ardha Chandrasana
Ardha Chandrasana Chapasana
Parivritta Parsvakonasana
Parivritta Trikonasana
Parivritta Ardha Chandrasana
Parivritta Ardha Chandra Chapasana
Eka Pada Raja Kapotasana
Ardha Bhekasana
EPRK w/ a-b
Setu Bandasana
Urdhva Dhanurasana 5x
Dwi Pada Viparita Dandasana 5x
Parsva Uttanasana
Supta Padangustasana 1

Wednesday, March 24, 2010

Day 37

Wow. This has got to be like a laser beam. I am getting on a plane in 8 hours with 2 small kids to fly across the country. 2 planes actually. But it is going to be oh so worth it. I promise to fill you in more when I have time. For now:

I just came across this sequence again the other day. I think that it is a variation of something Sianna Sherman taught several years ago.

3-5 Surya Namaskar
Eka Pada AMS 2x
Parsvakonasana 2x
Ardha Chandrasana
Vira 1 backbend variation 2x
Ardha Chandra Chapasana
Dancer variation 3x
Pigeon 2x
Puppy dog 2x
Pigeon prep quad stretch 2x
Dolphin 3x
Dhanurasana 3x
Eka Hasta Ustrasana 3x
Supta padangustasana 2x
Jatara Parivartanasana

Tuesday, March 23, 2010

Day 36

I thought that I should take a break from cleaning my house and packing for Tucson to share some of the highlight poses from last night's class.

Here you go.

Utkatasana 3x
Crescent pose 2x
Parivritta Balasana (twisted child) 3x
Vira 1
Parivritta Parsvakonasana
Parivtitta Parsvakonasana
Marichyasana 3

Monday, March 22, 2010

Day 35

I am under the weather. So I thought it would be a good idea to do a restorative sequence that I have had for a couple of years now that is especially good for mucous draining. I am not sure where I picked this particular sequence up from, either Yoga Journal or Noah Maze. Even though I seem to recall that any restorative sequence that I have ever gotten from Noah has had a 5 minute handstand in. Hmmmhhh.

Here the holds are more conservative. Everything is held for 5 minutes, but I think that you could do 3 minute holds and be just fine. Anyhow, the Kapha is flowing, the dam has broke and we need to take care. I hope this helps. I feel a bit better after doing it this morning, along with daily neti and tea.

Supported Childs Pose 5 min
Supported Down Dog 5 min
Prasarita Padotannasana 5 min
Supported Uttanasana 5 min
Supta Virasana 5 min
Sirsasana 5 min
Sarvangasana 5 min
Halasana 5 min
Jatara Parivartanasana 5 min
Setubandha 5 min

This took me right around 75 minutes with a 10 minute Savasana. Shorter timings will shorten the practice considerably. This is a perfect day to turn within and take your time. The advent of Spring is so packed with energy, it is important to maintain the balance.

Sunday, March 21, 2010

Day 34

Excellent Practice this morning. Long holds. Steady Effort. Lovely.

Here are some highlights:

Trikonasana 2x 90 second holds
Parsvakonasana 2x 90 sec holds
Vira 1 90 sec hold
Prasaritta Padottanasana 2x 90 sec holds
Sirsasana 5 min
Salabasana 3x
Danurasana 3x
Parsva Danurasana 2x
Urdhva Danurasana 6x
Dwi Pada Viparita Dandasana 3x
Supta Baddha Konasana
Bharadvajasana 3x
Paschimottanasana wide leg 2x
Setubandha with the sacrum on a block

Have at it.

Saturday, March 20, 2010

Day 33

Is your day over? Have you practiced yet? Do you still need a sequence?

Well, I really do not know where the day has gone. I travelled back from Minneapolis this afternoon after 2 hours spent in Ikea. With 2 small children. By myself. 2 hours.

So, I am feeling the burn of a different sort.
I would still like to spend a little time on my mat tonight, even though tomorrow is Sunday morning. But, if you are still in the market for a practice today, here you go:

Surya Namaskar A 3x
Surya Namaskar B 1x
Ardha Chandrasana
Pigeon thigh stretch
Setubandha and any fun variation that you can think of
Urdhva Dhanurasana
Supta Padangustasana
Jatara Parivartanasana


Friday, March 19, 2010

Day 32

Good Morning!

Welcome to another beautiful Flow Friday. This week when you set your timer to flow, let go of any idea about what a "proper" Surya Namaskar is. I really just want you to do what feels right. By now, you should have enough experience up your sleeve, that you will tell YOU what to do. As my friend Noah always says, "practice for 10 minutes, most likely at the end of that 10 minutes you will want to keep practicing." Have you found that to be true yet?

Have Fun!