My Yoga Practice

Yoga has long been a part of my life. I bought my very first book around age fifteen and practiced my way through it. I don't recall there being many options available at the time, but I am glad that this was one of them (maybe the only one available in that bookstore).


At age 18 I moved to Oregon where there were a few yoga classes available at the time. I began to attend group practices and eventually sought out a yoga teachers training program to deepen my learning even further. I studied Anusara Yoga because it was based on alignment and structure, though I was unfortunately never a fan of the founder, and his reputation continued to deteriorate over time.


Around 2005, I became a trained yoga instructor. Teaching someone else always deepens your own understanding of the subject, because they engage with the subject matter in a different way, so it makes you explore other aspects and angles. It was never my intent to teach yoga though, it was only to deepen my own practice.


Yoga then began to become very mainstream, and I stopped attending group yoga classes because they had become watered-down versions of what originally attracted me to the practice.


So, for over a decade now, I have been practicing a core set of postures that I will alter or add to as necessary. Keeping to this core set allows me to focus my mind while practicing, rather than think through the series. It also gives me a baseline from which to understand where I am that day, what is more difficult, or easier and why. Some days I feel so heavy, and it is this core set of postures that puts me in tune with that. Some things are not my progression as a practitioner, rather other factors that alter my abilities that day.


Eventually, I settled on a set of postures modified from the standard Ashtanga series.

For visual aids, search for Ashtanga Primary Series, and you will see most of my below selection, or search any posture I have listed to learn more.


My Yoga Setup

I practice the following usually two but no more than four times per week. Often I will incorporate my Yoga Hammock for additional inversions etc.


My standard set of postures


Sun Salutation A*

Tadasana/Mountain Pose

Urdhva Hastasana/Upward Salute

Uttanasana/Standing Forward Bend- feet hip-width

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog

*Repeat five times


Sun Salutation B*

Tadasana/Mountain Pose

Urdhva Hastasana/Upward Salute

Utkatasana/Chair Pose

Uttanasana/Standing Forward Bend- feet together

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog

Virabhadrasana I/Warrior I Pose-Right Side

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog

Virabhadrasana I/Warrior I Pose-Left Side

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog

Uttanasana/Standing Forward Bend- feet together

Utkatasana/Chair Pose

Urdhva Hastasana/Upward Salute

Tadasana/Mountain Pose

*Repeat five times


Standing Sequence

Padangusthasana/Big Toe Pose

Bakasana/Crane (Crow)

Marjaryasana/Cat Pose

Bitilasana/Cow Pose

Pincha Mayurasana/Forearm Balance

Adho Mukha Vrksasana/Handstand

Utthita Trikonasana/Extended Triangle Pose

Parivrtta Trikonasana/Revolved Triangle Pose

Utthita Parsvakonasana/Extended Side Angle Pose

Parivrtta Parsvakonasana/Revolved Side Angle Pose

Hanumanasana/Monkey Pose-Middle, Right and Left

Prasarita Padottanasana/Wide-Legged Forward Bend

Tripod Headstand

Parsvottanasana/Intense Side Stretch Pose

Ardha Chandrasana/Half Moon Pose

Utthita Hasta Padangustasana/Extended Hand-To-Big-Toe Pose

Vrksasana/Tree Pose

Ardha Baddha Padmottanasana/Half lotus standing forward bend


Transition to Seated

Urdhva Hastasana/Upward Salute

Uttanasana/Standing Forward Bend

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog

Virabhadrasana I/Warrior I Pose- Right Side, Hold for 5 Breaths

Virabhadrasana II/Warrior II Pose- Right Side, Hold for 5 Breaths

Eka Pada Rajakapotasana/One-Legged King Pigeon Pose- Right Side

Vasisthasana/Side plank- Right Side

10 Cross-Body Knee to Elbow

Vasisthasana/Side plank- Left Side

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog

Virabhadrasana I/Warrior I Pose- Left Side, Hold for 5 Breaths

Virabhadrasana II/Warrior II Pose- Left Side, Hold for 5 Breaths

Eka Pada Rajakapotasana/One-Legged King Pigeon Pose- Left Side

Vasisthasana/Side plank- Left Side

10 Alternating Knee to Elbow

Vasisthasana/Side plank- Right Side

Kumbhakasana/Plank Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog

Adho Mukha Svanasana/Downward-Facing Dog


Seated Sequence

Dandasana/Staff Pose

Paschimottanasana/Seated Forward Fold

Sun Salutation A

Ardha Baddha Padma Paschimottanasana/Half Bound Lotus Forward Fold-Right * Left

Sun Salutation A

Triang Mukhakapada Paschimottanasana/Three Parts Forward Bend Pose-Right * Left

Sun Salutation A

Janu Sirsasana/Head-to-Knee Forward Bend-Right * Left

Sun Salutation A

Parivrtta Janu Sirsasana/Revolved Head-to-Knee Pose-Right * Left

Sun Salutation A

Marichyasana D/ Seated Bound Twist-Right * Left

Sun Salutation A

Baddha konasana/Bound Ankle Pose

Upavistha Konasana/Wide-Angle Seated Forward Bend

20 alternating straight leg lift situps

20 alternating knee to nose situps

Setu bandha sarvangasana/Bridge Pose

Urdhva dhanurasana/Wheel Pose

Salamba sarvangasana/Shoulder stand

Halasana/Plow Pose

Savasana/Corpse Pose

*Between each side, do Tolasana/Scale Pose