Summer Vacation-asana Part One

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Vacation time is here. For many of summer means a bit of a break from the regular routine, less structure and more freedom to our days.

Unless you are on retreat, I don’t think asana practice while you are on vacation is necessarily about getting better at anything. It’s about doing what’s needed to feel good in your body and support you in whatever else you are doing.

Sometimes we need to put forth just the right amount of effort to be able to relax and let go completely.

With this in mind, I’m offering you a couple of general 30-minute asana practices, one today and one next week. They are intended to open, stretch and strengthen so you can more fully enjoy your much-needed time off.

Both are all-levels practices with some options for more advanced work. Here is a sequence focused on standing poses and backbends.

A couple of notes about these sequences:

  • To make it easier to practice away from home, these sequences are generally not prop reliant and therefore can be done inside or outdoors. However, if you have props available by all means use them as needed.
  • Posture names are mostly according to Light on Yoga by BKS Iyengar.
  • Remember to always take care of yourself, work at an appropriate level of intensity and back off if anything does not feel right.

Enjoy and have fun!

30-minute Sequence: Standing Poses and Backbend focus (closer to 45 minutes with optional poses)

3 rounds of Surya Namaskar

 Surya Namaskar with variations from Adho Mukha Svanasana: Low lunge (Anjenayasana) and Side Plank

Standing shoulder stretches - Clasped hands behind back, Shoulder rolls

Option: Uttanasana with shoulder stretch clasped hands overhead

Trikonasana

Virabhadrasana II

Parsvakonasana

Virabhadrasana 1

Uttanasana

Adho Mukha Svanasana

Virasana – Parvatasana

Option: Supta Virasana

Vajrasana

Option: Sirsasana 1

Adho Mukha Svanasana

Pigeon Prep (upright)

Salabhasana 2x

Ardha Bhekasana

Bhujangasana 2x

Setu Bandha

Option: Urdhva Dhanurasana

Windshield Wipers

Eye of the Needle

Supine Twist

Knees to chest

Option: Sarvangasana

Savasana