Ashtanga-Inspired Flows For Mindfulness and Mobility

Week 1

Day 1: Introduction to the Ashtanga beginner’s flow.

“Yoga, as a way of life and a philosophy, can be practiced by anyone with inclination to undertake it, for yoga belongs to humanity as a whole. It is not the property of any one group or any one individual, but can be followed by any and all, in any corner of the globe, regardless of class, creed or religion.”
– Sri K. Pattabhi Jois

60 minutes:

• Sun Salutation A x3
• Sun Salutation B x3
• Forward Bend
• Triangle
• Reverse Triangle
• Side Angle
• Warrior 1
• Warrior 2
• Tree Pose
• Chair Pose
• Seated Forward Bend
• Cobblers Pose
• Wide Leg Forward Bend
• Bridge Pose
• Supported Shoulderstand

Day 2

“Relaxation means releasing all concern and tension and letting the natural order of life flow through one’s being.”

– Donald Curtis

• Sun Salutations A x5
• Sun Salutations B x5
• Forward Bend
• Forward Bend with Hands under Feet
• Triangle Pose
• Reverse Triangle Pose
• Side Angle Pose
• Side Angle Pose with Twist
• Wide Legged Forward Bend with 4 arm variations – hands at floor, waist, interlaced, and toes
• Intense Side Stretch Pose
• Chair Pose
• Warrior 1
• Warrior 2
• Standing Balancing Pose
• Tree Pose
• Seated Forward bend with 4 arm variations – grabbing toes, hands over feet, hands on sides of feet, grabbing wrists
• Reverse Table Top
• Seated Twist
• Boat Pose
• Yogi Squat
• Cobblers Pose
• Wide Legged Forward Bend
• Bridge
• Shoulderstand
• Plow
• Child’s Pose
• Savasana

This movement reference video will help you follow along with the full program:

Day 3: Manipura Solar Plexus Chakra Meditation

The Manipura Chakra is the third of seven energy centers in the body. The solar plexus chakra is associated with the color yellow and is located above the navel in the stomach area. When this chakra is balanced you will feel self-confident, humorous, warmth and a sense of ease.

Take a few moments to close the eyes and relax the mind as you prepare for meditation. Focus on your solar plexus chakra, located in the lower abdominal area, just above your navel and below your diaphragm.

Count twelve slow deep breaths as you continue to focus on the chakra center. Imagine a warm yellow light, with each inhale feel the energizing yellow light fill your body, and with each exhale release any sensations of tension, tightness or stress.

Continue to focus on the breath and the flow of bright yellow energy flowing in and out of the body. Feel the energy of the yellow light invigorate the body. Feel the sensations of warmth and positive energy move throughout the body.

Continue to breathe in this invigorating yellow light as you count twelve deep breaths. Stay here with a calm breath for five to ten minutes, and notice the shifts in energy, warmth and self assurance from this meditation practice.

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Half Primary Sequence with Focus on Standing Poses

“Understanding without practice is better than practice without understanding.
Understanding with practice is better than understanding without practice.
Residing in your true nature is better than understanding or practice.”
– Upanishads

60 minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

• Surya Namaskara A – Sun Salutation x3
• Surya Namaskara B– Sun Salutation x5
• Padangusthasana – Big toe pose
• Pada Hastasana – Hand to foot pose
• Trikonasana – Triangle pose
• Parivrtta Trikonasana – Revolved triangle
• Parsvakonasana – Side angle pose
• Parivrtta Parsvakona – Revolved side angle pose
• Prasarita Padottanasana Spread foot intense pose.
• Parsvottanasana – Intense Side Angle Pose
• Utita Hasta Padangusthasana– Extended hand to the big-toe
• Ardha Baddha Padmottanasana– half bound lotus
• Utkatasana – uneven pose
• Virabhadrasana – warrior pose
• Dandhasana – Staff pose
• Paschimattanasana – Westward facing intense forward bend
• Janu Sirsasana – Head to the knee pose
• Baddha Konasana –Bound angle
• Supta Padangusthasana – Reclined big-toe pose
• Urdva Dhanurasana – Upward-bow poseward bend
• Salamba Sarvangasana – all limbs supported
• Halasana – the plow pose
• Chakrasana – wheel pose
• Sirsasana – head stand
• Balasana – child pose
• Baddha Padmasana – bound lotus
• Yogamudra – Yogic Seal/sealing in pose
• Padmasana – lotus pose
• Final Relaxation

Day 2

Half Primary Sequence With Focus on Seated Poses

“Yoga, as a way of life and a philosophy, can be practiced by anyone with inclination to undertake it, for yoga belongs to humanity as a whole. It is not the property of any one group or any one individual, but can be followed by any and all, in any corner of the globe, regardless of class, creed or religion.”
– Sri K. Pattabhi Jois

60 minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

• Surya Namaskara A – Sun Salutation x3
• Surya Namaskara B– Sun Salutation x5
• Padangusthasana – Big toe pose
• Pada Hastasana – Hand to foot pose
• Paschimattanasana – Westward facing intense forward bend
• Purvattanasana – East facing intense stretch
• Ardha Baddha Padma Paschimattanasana – Half bound lotus intense forward bend
• Triang Mukhaekapada Paschimattanasana – Three limbs facing one foot intense forward bend
• Janu Sirsasana – Head to the knee pose
• Navasana – Boat pose
• Kurmasana – Turtle pose
• Baddha Konasana –Bound angle
• Upavistha Konasana – Seated or upward lifted angle
• Supta Konasana – Reclined angle
• Supta Padangusthasana – Reclined big-toe pose
• Ubhaya Padangusthasana –– Both big-toes pose
• Urdva Mukha Paschimattanasana ––Upward facing intense forward bend
• Setu Bandhasana – Bridge pose
• Urdva Dhanurasana – Upward-bow pose
• Paschimattanasana – Westward facing intense forward bend
• Salamba Sarvangasana – All limbs supported
• Halasana – Plow pose
• Karnapidasana – Ear squeezing pose
• Urdhva Padmasana – Upward lifted lotus
• Pindasana – Embryo
• Mathsyasana – Lord of the fishes
• Chakrasana – Wheel pose
• Sirsasana – Head stand
• Balasana – Child pose
• Final Relaxation

Day 3

Anahata Chakra Meditation

Anahata Chakra Meditation

The Anahata Chakra is the 4th of 7 energy centers in the body. This chakra is associated with the color green and is located in the heart center. When the heart center chakra is in balance you will feel loved, forgiveness, compassion and acceptance.

Take a few moments to close the eyes and relax the mind as you prepare for meditation.

Focus on the heart center opening and receiving as you feel the breath flow in and out of the body. 

Count 10-15 slow deep breaths as you continue to focus on the heart. 

Imagine a cool and relaxing green light. With each inhale feel the green light fill your body, and with each exhale release any sensations of anxiety and stress. 

Continue to focus on the breath and the flow of energy in and out of the body.

Next feel the energy of the green light softly move through the body as it fills you with the sense of openness and love.

Continue to breathe in this green light as you count 10-15 deep breaths.

Stay here with a calm breath for 5 minutes or longer, and notice the shifts in energy from this meditation practice.

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Short Flow

30 minutes

• Sun Salutation A x3
• Sun Salutation B x3
• Forward Bend
• Triangle
• Reverse Triangle
• Warrior 1
• Warrior 2
• Side Angle
• Tree Pose
• Chair Pose
• Seated Forward Bend
• Seated Twist
• Cobblers Pose
• Wide Leg Forward Bend
• Bridge Pose
• Wheel Pose
• Shoulderstand
• Plow
• Supine Twist
• Seated Meditation

Day 2

Long Flow

 “Whatever you do in life, yoga shows you how to do it better.”
– Chuck Miller

90 minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

• Surya Namaskara A – Sun Salutation x5
• Surya Namaskara B– Sun Salutation x5
• Samasthitih – Equal Standing
• Chaturanga Dandasana – 4 limbed staff
• Urdva Mukha Svanasana- Upward facing dog
• Adho Mukha Svanasana – Downward facing dog
• Padangusthasana – Big toe pose
• Pada Hastasana – Hand to foot pose
• Trikonasana – Triangle pose
• Parivrtta Trikonasana – Revolved triangle
• Parsvakonasana – Side angle pose
• Parivrtta Parsvakona – Revolved side angle pose
• Prasarita Padottanasana – Spread foot intense pose
• Parsvottanasana
• Utita Hasta Padangusthasana– Extended hand to the big-toe
• Ardha Baddha Padmottanasana– Half bound lotus
• Utkatasana – Uneven pose
• Virabhadrasana – Warrior pose
• Dandhasana – Staff pose
• Paschimattanasana – Westward facing intense forward bend
• Purvattanasana – East facing intense stretch
• Ardha Baddha Padma Paschimattanasana – Half bound lotus intense forward bend
• Triang Mukhaekapada Paschimattanasana – Three limbs facing one foot intense forward bend
• Janu Sirsasana – Head to the knee pose
• Marichyasana
• Navasana – Boat pose
• Bhujapidasana –Shoulder/Arms squeezing pose
• Kurmasana – Turtle pose
• Supta Kurmasana – Reclined turtle pose
• Garbha Pindasana – Embryo in the Womb pose
• Kukkutasana – Rooster pose
• Baddha Konasana –Bound angle
• Upavistha Konasana – Seated or upward lifted angle
• Supta Konasana – Reclined angle
• Supta Padangusthasana – Reclined big-toe pose
• Chakrasana – Wheel pose
• Ubhaya Padangusthasana –– Both big-toes pose
• Urdva Mukha Paschimattanasana ––Upward facing intense forward bend
• Setu Bandhasana – Bridge pose
• Urdva Dhanurasana – Upward-bow pose
• Paschimattanasana – Westward facing intense forward bend
• Salamba Sarvangasana – All limbs supported
• Halasana – Plow pose
• Karnapidasana – Ear squeezing pose
• Urdhva Padmasana – Upward lifted lotus
• Pindasana – Embryo
• Mathsyasana – Lord of the fishes
• Uttana Padasana – Intense foot pose
• Chakrasana – Wheel pose
• Sirsasana – Head stand
• Balasana – Child pose
• Baddha Padmasana – Bound lotus
• Yogamudra – Sealing in pose
• Padmasana – Lotus pose
• Utpluthih – Lifted lotus
• Final Relaxation

Day 3

Vissudah Chakra Meditation

The Vissudah Chakra is the 5th of 7 energy centers in the body. The throat chakra is associated with the color blue and is located in the throat region. When this chakra is in balance you will feel that you can express yourself freely, feel positive about trusting others, as well as having a good sense of organization and planning.

Take a few moments to close the eyes and relax the mind as you prepare for meditation.

Focus your energy on the throat and neck area. 

Count 20 slow deep breaths and begin to feel a sense of relaxation flow through the body.

Imagine a soft blue light, with each inhale feel the light fill your body and with each exhale release any sensations of tightness or tension. 

Continue to focus on the breath and the flow of positive energy in and out of the body.

Continue to breathe in the soft blue light located around the throat as you count 10 deep breaths.

Stay here with a calm breath for 5 minutes or more as needed. Take a moment to journal any feelings of positivity and ability to express yourself from this meditation practice.

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Super Short Daily Practice

“Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; for it becomes your destiny.”
– Upanishads

30 Minutes:

• Sun Salutation A 3x
• Sun Salutation B 3x
• Forward Bend
• Warrior 1
• Warrior 2
• Wide Legged Foward Bend x3
• Seated Twist
• Head to Knee Forward Bend
• Seated Forward Bend
• Wheel Pose
• Plow Pose
• Seated Meditation

Day 2

Super Short Daily Practice

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”
– Buddha

45 Minutes

• Sun Saluataions A 5x
• Sun Saluataions B 5x
• Forward Bend
• Triangle
• Revolved Triangle
• Warrior 1
• Warrior 2
• Wide Legged Foward Bend x3
• Tree Pose
• Yogis Squat
• Seated Twist
• Seated Forward Bend
• Bridge Pose
• Wheel Pose
• Plow Pose
• Wide Legged Forward Bend
• Lotus Pose
• Seated Meditation

Day 3

Ajna Chakra Meditation

The Ajna Chakra is the 6th of 7 energy centers in the body. The brow chakra is associated with the color indigo and is located between the eyes. When this chakra is balanced you will feel a sense of self realization, as well as being insightful and intuitive.

Take a few moments to close the eyes and relax the mind as you prepare for the meditation.

Focus on the space between the eyes. Begin to imagine the eyes feeling heavy and soft with each breath.

Count 12 slow deep breaths and begin to feel your eyes become heavier and more relaxed.

Imagine an indigo light, with each inhale let the light fill the space between your eyes.

Continue to focus on a soft indigo energy flowing in and out of the body with the breath.

Notice how relaxed the eyes, brows and face seem to be as you continue to deepen the breath.

Free your mind from all distractions and incoming thoughts as you go deeper and relax counting 12 more deep breaths.

Stay here with a calm breath and and clear focus for 5-10 minutes longer.

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

“Breathe and you dwell in the here and now, breath and you see impermanence is life.”
~Thich Nhat Hanh

30 minutes

5 poses for drishti focus:

• Downward Facing Dog (navel)
• Upward Facing Dog (third eye/between eyebrows)
• Warrior 1 (lifted hands)
• Wide Legged Forward Bend (nose)
• Lotus (nose)
• Seated meditation (third eye with eyes closed)

Day 2

Long Drishti Focus

“Yoga is like music. The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life.”
~BKS Iyengar 

There are Nine Drishtis or gazing points in this advanced practice:

1. Nasagra—Tip of Nose.
2. Ajna Chakra/ Broomadhya—Third Eye/Between Eyebrows.
3. Nabi Chakra—Navel.
4. Hastagrai—Hand.
5. Padhayoragrai—Foot.
6. Parsva Drishti—Far to the Right.
7. Parsva Drishti—Far to the Left.
8. Angustha Ma Dyai—Thumbs.
9. Urdhva or Antara Drishti—Up to the Sky.

Traditional Long flow with Drishti and Sanskirt Counting

Day 3

Sahasrara Chakra Meditation

The Sahasrara chakra is the 7th energy center in the body. The crown chakra is associated with the color violet and is located on the top of the head. When this chakra is balanced you will feel released from ego driven desires, have a sense of being spiritually fulfilled and have a sense of trust in the universe.

Take a few moments to close the eyes and relax the mind as you prepare for meditation.

Focus on the crown chakra center located on the top of your head.

Count 7 slow deep breaths as you continue to focus on your crown center.

Feel the entire head and neck begin to relax with each breath.

Imagine a radiant violet light, and with each inhale feel the light surround your entire body.

Focus the attention of the light directly in the crown center. Continue to focus on the breath and the flow of radiant violet energy.

Next feel the violet light as it surrounds the entire body. Notice what that might feel like as you body relaxes more as the light moves around you.

Count 7 slow deep breaths and reassess how you feel, noticing any areas of clinching or tightness around the face, head and neck.

Stay here with a calm breath for 5-10 minutes or longer as needed.

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

“Man is a creature of habits. When you do yoga, you unlearn your habits.”
~Bharat Thakur

Full primary extended flow 

90-120 minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

• 5 Surya Namaskar A (Sun salutation A)
• 5 Surya Namaskar B (Sun Salutation B)
• Padangushtasana (Standing forward bend)
• Pada Hastasana (Hands under feet bend)
• Utthita Trikonasana (Triangle)
• Parivrta Trikonasana (Revolved Triangle)
• Utthita Parshvakonasana (Extended side angle)
• Parivrta Parshvakonasana (Revolved side angle)
• Prasarita Padottanasana (A, B, C, D) (Wide leg forward bend)
• Parshvottanasana (Pyramid pose)
• Uttihita hasta Padangushtasana (Upright hand to toe posture)
• Ardha Maddha Padmottanasana (Half bound Lotus fold)
• Utkatasana (Chair pose)
• Virabhadrasana 1 and 2 (Warrior 1 and 2)
• Pashimottanasana (Seated forward bend)
• Purvottanasana (Reverse plank)
• Ardha Baddha Padma Pashimottanasana (Half bound lotus forward fold)
• Triang Mukha Ekapada Pashimottanasana (One leg forward bend)
• Janushishasana (A, B, C) (Head to knee pose)
• Marichyasana (A, B, C, D) (Seated twist)
• Navasana (Boat pose)
• Bhujapidasana (Knees on shoulder pose)
• Tittibhasana (Firefly)
• Kurmasana (Tortoise)
• Pindasana (Lotus)
• Kukkutasana (Rooster)
• Baddha Konasana (Cobblers pose)
• Upabishta Konasana (Upward facing wide leg pose)
• Supta Konasana (Reclining wide leg pose)
• Supta Pdangushtasana (Reclining held toe pose)
• Ubhaya Padangushtasana (Big toe hold posture)
• Urdhva Mukha Pashimottanasana (Upward forward bend)
• Setu Bandasana (Bridge)
• Urdhva Dhanurasana (Up bow)
• Pashimottanasana (Forward bend)
• Tadaga Mudra (Engaged supine pose)
• Sarvangasana (shoulder stand)
• Halasana (Plough)
• Karnipidasana (Knees to ear posture)
• Urdhva Padmasana (Upward lotus pose)
• Pindasana (Embryo pose)
• Matsyasana (Fish pose)
• Uttana Padasana (Intense leg pose)
• Shirshasana (Headstand)
• Padmasana (Lotus)
• Baddha Padmasana (Bound Lotus)
• Savasana (Corpse pose)

Day 2

“You are what you love, not what loves you.”
~Zen Proverb 

Short Flow

30 Minutes

• Sun Salutations A 5x
• Standing Forward Bend
• Triangle
• Warrior 1
• Warrior 2
• Wide Legged Foward Bend x3
• Tree Pose
• Yogis Squat
• Seated Twist
• Head to Knee Forward Bend
• Vinyasa
• Seated Forward Bend
• Vinyasa
• Table Top Pose
• Wheel Pose
• Plow Pose
• Seated Meditation

Day3

Wisdom Meditation

Our Sunday meditation practice is inspired by Lao Tzu. Take a few minutes to read and absorb the message below. Imagine how you could apply a piece of the message to your life, work, family, or athletic pursuits.

To the mind that is still, the whole universe surrenders.

To know yet to think that one does not know is best; 

Not to know yet to think that one knows will lead to difficulty.

Kindness in words creates confidence. 

Kindness in thinking creates profoundness. 

Kindness in giving creates love.

Knowing others is intelligence; knowing yourself is true wisdom. 

Mastering others is strength, mastering yourself is true power.

Fill your bowl to the brim and it will spill.

Keep sharpening your knife and it will blunt.

Chase after money and security and your heart will never unclench.

Care about other people’s approval and you will be their prisoner.

Do your work, then step back. The only path to serenity. 

~Lao-Tzu~

Basic Meditation Practice

Focus your attention on your natural breath pattern, bringing your eyes to a soft gaze or closing your eyes. Try to let incoming the thoughts flow in and then quickly flow out with the breath. Thinking about the wisdom of the message of Lao Tzu, listen within and let your mind flow without judgment. As you go in deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and your mental shifts. Stay with this meditation for 5-15 minutes.

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

No more words. Hear only the voice within. – Rumi

Moon day practice 1

30 minutes

• Seated Meditation: 5 Minutes
• Yogi Squat: 1 Minute
• Standing Forward Bend Grabbing Elbows: 2 Minutes
• Yogi Squat: 1 Minute
• Seated Spinal Gentle Twist Right Side and L: 10 Breaths Each Side
• Cow Face Pose Right and Left: 2 Minutes Each Side
• Standing Forward Bend With Arms Interlaced: 2 Minutes
• Double Pigeon Right into Pigeon Right: 2 Minutes Each Side
• Child’s Pose 1 Minute
• Double Pigeon Left in to Full Pigeon Left: 2 Minutes Each Side
• Child’s Pose: 1 Minute
• Seated Meditation (on feet or in easy seat ): 20-25 Super Slow Counted Breaths
• Legs Up Wall Inversion: 10 Minutes

Day 2

Moon day practice 2

30 minutes

Seated Meditation 5 Minutes

• Downward Dog 1 Minute
• Yogi Squat 1 Minute
• Standing Forward Bend Grabbing Elbows 2 Minutes
• Downward Dog 1 Minute
• Seated Spinal Gentle Twist Right and Left 10 Breaths Each Side
• Cobblers Pose 1 Minute
• Downward Dog 1 Minute
• Standing Forward Bend With Arms Interlaced 2 Minutes
• Pigeon Right 2 Minutes
• Child’s Pose 1 Minute
• Pigeon Left 2 Minutes
• Frog Pose 3 Minutes
• Savasana 10 Minutes

Day 3

Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old.

~Ralph Waldo Emerson~

Find a comfortable seat on a cushion or mat. Lengthen up through the spine, open the heart center, and close the eyes. Begin to go inward and notice what you are feeling. Start your deep breathing practice, counting 15-20 slow deep breaths.

Think of 3 aspects of your past the you would like to let go. These aspects can be anything that comes to the mind, a negative event, a conversation, or a hurt feeling. Be careful not to judge what might come up. With these three aspects visualize yourself placing each of them in three different balloons. As each new thought comes up visualize yourself placing it in the balloon and slowly letting it go. Watch each balloon slowly rise to the sky, one at a time, and slowly float away.

Stay here with this meditation listening to your breath and monitoring the thoughts that might come and go. Go back to the balloon visualization again if needed. In your last 3-5 minutes imagine three new aspects that your would like to bring into your life, again trying not to judge what might come up, letting your thoughts float freely. Continue to monitor your breath and breathe in a sense of relaxation and release with each breath.

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

“The smallest good deed is better than the greatest intention.”
– Anonymous 

Less is More Sequence #1: 30 minutes

• Half Sun Salutations x5
• Standing Forward Bend
• Downward Facing Dog
• Cobra
• Child’s Pose
• Bridge Pose
• Twist
• Savasana

Day 2

Less is More Sequence #2: 30 minutes

“Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ~ Lao Tzu

• Sun Salutations x10
• Yogi Toe Squat
• Wide Legged Seated Forward Bend
• Cobblers Pose
• Downward Dog
• Child’s Pose
• Bow Pose
• Twist
• Savasana

Day 3

Creating joy Meditation

“Joy, rather than happiness, is the goal of life, for joy is the emotion which accompanies our fulfilling our natures as human beings. It is based on the experience of one’s identity as being of worth and dignity.”

– Rollo May

Through the power of the mind, we can learn to re-train ourselves to experience the joy of life.

Take a comfortable seat and begin to calm the breath.

Start by counting 10 long and slow breaths, inhaling and exhaling through the nose with the mouth closed.

Begin to examine your current levels of happiness and joy. How would you rate your perspective on a scale of 1-10?

What could you shift internally to cultivate a more joyful perspective?

Stay here with these thoughts as you listen to your breath.

Continue to go deeper and visualize yourself bringing joy into a challenging situation.

Stay here with a calm breath pattern for 10 minutes.

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

*Special focus: no vinyasas for shoulder/upper body injuries 

60 minutes

• Seated Meditation
• Standing Forward Bend
• Standing Mountain Pose
• Warrior 1 Right Side
• Warrior 1 Left Side
• Yogis Squat
• Standing Forward Fold
• Triangle Pose Right Side
• Wide legged Forward Bend
• Triangle Pose Left Side
• Wide Legged Forward bend With Arms Clasped
• Yogi Squat Twist to Right
• Crescent Pose Right Side
• Yogi Squat Twist to Left
• Crescent Pose Left Side
• Pyramid Pose Right
• Reverse Triangle Pose Right Side
• Standing Split
• Pyramid Pose Left
• Reverse Triangle Pose Left Side
• Standing Split
• Lizard Pose Right Side to Pigeon Pose
• Lizard Pose Left Side to Pigeon Pose
• Supine Twist to both Sides
• Happy Baby
• Seated Neck and Shoulde Stretch
• Seated Meditation

Day 2

Special focus on knee injuries and sensitive knees

60 minutes

• Sun Salutations A x5
• Triangle Pose Right Side
• Wide legged Forward Bend
• Triangle Pose Left Side
• Wide Legged Forward Bend With Arms Clasped
• Pyramid Pose Right
• Reverse Triangle Pose Right Side
• Standing Split
• Pyramid Pose Left
• Reverse Triangle Pose Left Side
• Standing Split
• Seated Wide Legged Forward Bend
• Boat Pose
• Seated Forward Bend
• Boat Pose with Interlaced Fingers on Toes
• Wide Legged Forward Bend * try for grabbing toes to go deeper
• Seated Twist Right Side
• Seated Neck and Shoulde Stretch
• Seated Twist Left Side
• Savasana with Legs Up Wall

Day 3

“The supreme prayer of my heart is not to be learned, rich, famous, powerful, or good, but simply to be radiant. I desire to radiate health, cheerfulness, calm courage, and good will. I wish to live without hate, whim, jealousy, envy, fear.

I wish to be simple, honest, frank, natural, clean in mind and clean in body, unaffected, as ready to say I do not know, if it be so, and to meet all men on an absolute equality, to face any obstacle and meet every difficulty unabashed and unafraid. I wish others to live their lives, too – up to their highest, fullest, and best.

To that end I pray that I may never meddle, interfere, dictate, give advice that is not wanted, or assist when my services are not needed. If I can help people, I’ll do it by giving them a chance to help themselves; and if I can uplift or inspire, let it be by example, inference, and suggestion, rather than by injunction and dictation. That is to say, I desire to be radiant – to radiate life.”

~Elbert Hubbard~

Radiant Health Meditation

Focus your attention on your natural breath pattern and close your eyes.

Let any incoming thoughts flow in and then quickly flow out with the breath. Free yourself from all distractions.

With each inhale imagine your body, mind, and spirit in a place of optimal health. What does a living a radiant life mean to you? Take a moment to assess what might be lacking in your life to make it radiant. What choices, actions, comments, or reactions might you alter to live a more radiantly and healthy life?

Scan the body for any sensations of pain, discomfort, or fatigue. With each deep breath imagine yourself breathing vitality, warmth, and positive energy into these areas.

Go further in your meditation and scan the body again, this time from the toes all the way to the head. Use the breath again to stimulate the mind and body through this journey.

As you go deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and any mental shifts.

Keep coming back to the focus of this meditation practice.

Stay with this meditation for 15 minutes or longer.

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

In the Ashtanga Yoga system women are generally advised not to practice during the first 2-3 days of menstruation and to avoid all inversions during the cycle.

Ladies holiday practice 1: Cycle days 3-4

30 minutes
Props needed: Bolster and pillow

• Reclined Cobblers pose 1 minute
• Supported Forward Bend 1 minute
• Wide Legged Forward Bend 2 minutes
• Gentle Seated Twist 1 minute each side
• Savasana 15 Minutes

Day 2

In the Ashtanga Yoga system women are generally advised not to practice during the first 2-3 days of menstruation and to avoid all inversions during the cycle. 

Ladies holiday practice 2

Cycle days 5-6

30 Minutes

Props Needed: A Bolster or Pillow

• Happy Baby Pose 1 minute
• Reclined Pigeon Pose Right Side 2 minutes
• Reclined Pigeon Pose Left Side 2 minutes
• Reclined Twist Right Side 1 minute
• Knees to Chest 10 breaths
• Reclined Twist Left Side 1 minute
• Savasana 15 Minutes

Day 3

“Expand your horizons. Move beyond the normal and mediocre to the extraordinary. Be daring. Ride the waves of life with enthusiasm, passion, and freedom in your heart. Open your arms wide and receive the opportunities that life is presenting you. Be lighthearted. You have much to offer the world. You deserve the very best. Your destiny awaits you; skip towards it.”

– Jayme Barrett

Expand Your Horizons Meditation

Find a comfortable seat. Feel your sitting bones release into the floor.

As you begin to deepen your breath, begin to bring your attention to your heart center.

Scan your body for any areas of discomfort or tension.

Reconnect to your breath and heart center as you lengthen through the spine.

Imagine yourself expanding and lengthening with each breath.

Come back to the the inspirational quote and ask yourself – how can I expand my horizons? What actions can I take to move towards my destiny?

Stay here with this meditation for 10-15 minutes.

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

“Flow with whatever may happen and let your mind be free. Stay centered by accepting whatever you are doing. This is the ultimate.” – Zhuangzi

Deep hips preparation #1

45 minutes

• Sun Salutations A x5
• Sun Salutations B x5
• Yogi Squat 1 Minute
• Standing Forward Bend Grabbing Elbows 2 Minutes
• Cobblers Pose 1 Minute
• Downward Dog 1 Minute
• Cobblers Pose 1 Minute
• Yogi Squat with Twist to both sides
• Pigeon Right Side 2 Minutes
• Child’s Pose 1 Minute
• Pigeon Left Side 2 Minutes
• Frog Pose 3 Minutes
• Half Happy Baby Right Side 1 Minute
• Half Happy Baby Left Side 1 Minute
• Savasana 10 Minutes

Day 2

“Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Lao Tzu

Introduction to 2nd series of poses

Deep hips preparation #2

90 minutes

• Sun Salutations A x5
• Sun Salutations B x5
• Forward Bend
• Wide Legged Forward Bend
• Center Splits
• Yogis Squat
• Yogis Squat with Twist
• Hero Pose
• Heron Pose
• Spilts both sides
• Cobra Pose
• Upward Dog
• Locust Pose
• ½ Frog Pose
• Bow Pose x3
• Camel Pose x3
• Child’s Pose
• Frog Pose
• Seated Twist
• Happy Baby
• Wide Legged Split
• Crow Pose
• Firefly
• Splits both sides – go deeper on the second round
• Yogi’s Sleeping Pose
• Cows Face Pose
• Wheel Pose 3x
• Forward Bend
• Shoulderstand
• Headstand
• Child’s pose
• Lotus pose
• Savasana

Day 3

Restful Sleep Meditation

Find a quiet and comfortable space where you can perform this meditation. 

Close your eyes and begin to relax you body and breath.

Take 10 deep breaths in and out through your nose.

Focus all of your attention on counting your breath.

Repeat this practice for 10 rounds of counting 10 deep breaths.

Try not to worry if you loose count or focus, just keep coming back to your breath. 

Clear your mind of all internal and external thoughts focusing only on counting each breath as you inhale and exhale.

Keep focusing on lengthening each breath. Let each breath flow in slower, deeper, and longer.

Gently make your way to sleep.

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state. – Sharon Gannon

2nd series: Introduction of deeper poses and backbending

90 minutes

• Sun Salutations A 3x
• Sun Salutations B 3x
• Forward Bend
• Yogis Squat
• Yogis Squat with Twist
• Hero Pose
• Heron Pose
• Cobra Pose x5
• Vinyasa
• Upward Dog x3
• Vinyasa
• Locust Pose x3
• ½ Frog Pose
• Bow Pose x3
• Vinyasa
• Camel Pose x3
• Vinyasa
• Child’s Pose
• Seated Twist
• Happy Baby
• Crow Pose
• Firefly
• Yogis Sleeping Pose
• Cows Face Pose
• Vinyasa
• Bridge Pose x3
• Wheel Pose 5x
• Forward Bend
• Shoulderstand
• Headstand
• Child’s pose
• Lotus pose
• Savasana

Day 2

Yoga is possible for anybody who really wants it. Yoga is universal…But don’t approach yoga with a business mind looking for worldly gain. – Sri Krishna Pattabhi Jois

2nd series: Traditional full series

120 Minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois

• Surya Namaskara A 3x
• Surya Namaskara B 3x
• Padangusthasana
• Padahastasana
• Utthita Trikonasana A
• Utthita Trikonasana B (Parivritta Trikonasana)
• Utthita Parsvakonasana
• Prasarita Padottanasana A
• Prasarita Padottanasana B
• Prasarita Padottanasana C
• Prasarita Padottanasana D
• Parsvottanasana
• (Half vinyasa only)
• Pasasana
• Krounchasana
• Salabhasana A
• Salabhasana B
• Bhekasana
• Dhanurasana
• Parsva Dhanurasana
• Dhanurasana
• Ustrasana
• Laghuvajrasana
• Kapotasana A
• Kapotasana B
• Supta Vajrasana
• Bakasana A
• Bakasana B
• Bharadvajasana
• Ardha Matsyendrasana
• Eka Pada Sirsasana
• Dwi Pada Sirsasana
• Yoga Nidrasana
• (Chakrasana)
• Tittibhasana A
• Tittibhasana B
• Tittibhasana C
• Pincha Mayurasana
• Karandavasana
• Mayurasana
• Nakrasana
• Vatayanasana
• Parighasana
• Gomukasana A
• Gomukasana B
• Supta Urdhva Pada Vajrasana
• Mukta Hasta Sirsasana A
• Mukta Hasta Sirsasana B
• Mukta Hasta Sirsasana C
• Baddha Hasta Sirsasana A
• Baddha Hasta Sirsasana B
• Baddha Hasta Sirsasana C
• Baddha Hasta Sirsasana D
• Urdhva Dhanurasana – 3x
• (Chakrasana)
• Paschimattanasana
• (No vinyasa)
• (Tadaka Mudra) – 5 breaths
• Sarvangasana – 10 breaths
• Halasana – 8 breaths
• Karnapidasana – 8 breaths
• Urdhva Padmasana – 8 breaths
• Pidasana – 8 breaths
• Matsyasana – 8 breaths
• Uttana Padasana – 8 breaths
• (Chakrasana)
• Sirsasana – 25 breaths
• (Ardha Sirsasana) – 10 breaths
• Balasana (30 seconds) – uncounted
• (Baddha Padmasana)
• Yoga Mudra – 10 breaths
• Padmasana (with Jnana Mudra) – 10 breaths
• Utpluthi – 25 breaths
• (Half vinyasa only)
• Savasana

Day 3

Inspired by Coach Nick Horton’s article Getting Stronger Through Mind Control: A 3-Step Meditation Plan, practice this simple and brief, yet effective meditation technique:

Find a comfortable seated pose.

Close the eyes and begin to listen to the breath.

Count your breath up to 100.