Asanas for the Week – Part 1

Today was the last day for our Yoga In the Park group.  We’ve been a strong group and have stuck together for 3 years.  All of us keep on taking breaks to travel or to be with family, qbut at the end of the day we return to the group, enriched by all our adventures.  From a small group of 3, we’ve grown to a vibrant group of 10.  A year ago, when I went to visit my parents for 2 months, I had created a program that I wanted the girls to follow while I was away.  It was a very general outline, and to my delight, one of the girls still had it saved on her phone.  She sent the entire routine to me and I decided to make a few modifications to it to suit the practitioners after an added year of practice.  Here it is:

Day 1 (Leg Intensive)

1. Squats (remember to do these slowly, engaging all your muscles)
2. Stretch your quads after this.  Hold for 2 minutes on each side.
3. Trikonasana
4. Virbhadrasana 1
5. Virbhadrasana 2
6. Parsvakonasana
7. Janu Sirsasana
8. Paschimottansana

Day 2 (Arms Intensive)

1. Chaturanga -ups (try your best)
2. 2 min plank
3. Adhomukhasvanasana (Downward Dog)
4. Gomukhasana
5. Paschimnamaskarasana
6. Garudasana

                                      

 

Remember to start all your workouts with a few stretches and Surya Namaskars.  As the weather gets colder, you can increase the number of Surya Namaskars.