Some students have asked that I share sequences to help them through the “100 Day Practice Challenge.” I will try to post weekly sequences based on what I am teaching that particular week. If for any reason, you do not practice any of the poses listed, simply proceed to the next one. Remember: no amount of practice is wasted! Do what you can!
Week of September 4:
Adho Mukha Virasana (Downward-facing Hero), work to lengthen side ribs and open armpits
Adho Mukha Svanasana (Downward-facing Dog), same emphasis, include work to take back all three parts of thighs and bring heels to floor
Tadasana (Mountain Pose), Urdhva Hastasana (Upward-facing Arms), Urdhva Namaskarasana Upward-facing Arms in Prayer Position)
Utthita Parsvakonasana (Extended Side Angle Pose), work to keep knee directly above ankle and outer edge of back foot down.
Vrksasana (Tree Pose), keep thigh of standing leg back. Use buttock/hip muscles to move knee back and bring inner groin of bent leg forward. Repeat with arms in Urdhva Namaskarasana if possible.
Repeat Utthita Parsvakonasana, with actions of Vrksasana, also feel stretch of side angle and work from prior poses to lengthen side ribs and open armpits
Prasarita Padottanasana (Intense Spread Out Foot Pose, support head) and Salamba Sirsasana (Headstand, if practicing)
Upavistha Konasana (Seated Wide-angle Pose)
Baddha Konasana (Bound-angle Pose, back to wall with sufficient height under buttocks so knees can move down)
Bharadvajasana (Twist named after Sage Bharadvaja)
Janu Sirsasana (Head of the Knee Pose), observe twisting element and what prior twist brings
Chatushpadasana (Grasping the Ankles Pose or Four-footed Pose) from floor or from Shoulderstand setup if practicing next pose
Salamba Sarvangasana for those practicing; or Viparita Karani (legs up the wall)
Savasana (Corpse Pose)