Welcome to the Weekly Maintenance Program—an enriching three-day yoga sequence crafted for individuals content with their current practice, seeking balance, and nurturing sustainability. This program is designed to deepen your practice without overwhelming time commitments, offering a harmonious blend of asanas and mindfulness. This maintainance program is one of two paths following the 30 Week Beginner Course as outlined by renowned yoga teacher B.K.S. Iyengar.
A Gentle Reminder: Tuning into Your Unique Rhythm
Feel free to repeat this sequence in the same order on subsequent days, taking Sundays as rest or engaging in a simplified routine focusing on Sirsasana I (Supported Headstand I) for 10 minutes, Salamba Sarvangasana I (Supported Shoulderstand I) for 10 minutes, Halasana (Plow Pose) for 5 minutes, Paschimottanasana (Seated Forward Bend) for 5 minutes, and concluding with Nadi Sodhana Pranayama (Alternate Nostril Breathing) for 15 minutes, accompanied by Savasana (Corpse Pose) for 5 minutes.
Should you find the number of asanas or their duration challenging, feel empowered to adjust based on your capacity and available time. After completing Pranayama, always embrace the serene Savasana to fully absorb the benefits of your practice.
Day 1 – Beginners Weekly Yoga Course
| Sanskrit Name | English Name | Duration |
|---|---|---|
| Salamba Sirsasana I | Supported Headstand I | 10 minutes |
| Salamba Sarvangasana I | Supported Shoulderstand I | 10 minutes |
| Halasana | Plow Pose | 5 minutes |
| Jathara Parivartanasana | Revolved Abdomen Pose | 30 seconds each side |
| Paripoorna Navasana | Full Boat Pose | 1 minute |
| Ardha Navasana | Half Boat Pose | 20 to 30 seconds |
| Paschimottanasana | Seated Forward Bend | 3 to 5 minutes |
| Marichyasana III | Pose Dedicated to the Sage Marichi III | 30 seconds each side |
| Ardha Matsyendrasana I | Half Lord of the Fishes Pose I | 30 seconds each side |
| Bharadwajasana I and II | Bharadwaja’s Pose I and II | If needed |
| Parvatasana | Mountain Pose | 1 minute |
| Matsyasana | Fish Pose | 20 to 30 seconds |
| Salabhasana | Locust Pose | 20 to 30 seconds |
| Dhanurasana | Bow Pose | 30 seconds |
| Urdhva Mukha Svanasana | Upward-Facing Dog Pose | 20 to 30 seconds |
| Adho Mukha Svanasana | Downward-Facing Dog Pose | 1 minute |
| Uttanasana | Standing Forward Bend | 1 to 2 minutes |
| Savasana | Corpse Pose | 5 minutes |
| Nadi Sodhana Pranayama in Padmasana or in Virasana or in Siddhasana with inhalation retention | Victorious Breath with Inhalation Retention | 10 minutes |
| Savasana | Do after Pranayama |
Day 2 – Beginners Weekly Yoga Course
| Sanskrit Name | English Name | Duration |
|---|---|---|
| Salamba Sirsasana I | Headstand I | 10 minutes |
| Parsva Sirsasana | Side Headstand | 20 seconds each side |
| Ekapada Sirsasana | One-Legged Headstand | 10 to 15 seconds on each side |
| Urdhva Padmasana | Upward Lotus Pose | 20 seconds |
| Pindasana in Sirsasana | Embryo Pose in Headstand | 30 seconds (all at once) |
| Salamba Sarvangasana I | Supported Shoulderstand I | 8 to 10 minutes |
| Salamba Sarvangasana II | Supported Shoulderstand II | 30 seconds |
| Niralamba Sarvangasana I & II | Unsupported Shoulderstand I & II | 30 seconds each |
| Halasana | Plow Pose | 5 minutes |
| Kartapidasana | Descendant Pose | 30 seconds |
| Supra Kot:tasana | Sphinx Pose | 20 seconds |
| Parsva Halasana | Side Plow Pose | 20 seconds each side |
| Ekapada Sarvangasana | One-Legged Shoulderstand | 15 seconds on each side |
| Parsvaikapada Sarvangasana | Revolved One-Legged Shoulderstand | 15 seconds on each side |
| Urdhva Padmasana | Upward Lotus Pose | 20 seconds |
| Pindasana in Sarvangasana | Embryo Pose in Shoulderstand | 20 seconds (all at once) |
| Jathara Parivartanasana | Revolved Abdomen Pose | 15 seconds each side |
| Paripoorna Navasana | Full Boat Pose | 1 minute |
| Ardha Navasana | Half Boat Pose | 2 minutes |
| Janusirasana | Head-to-Knee Forward Bend | 20 seconds |
| Ardha Baddha Padma Paschimottanasana | Half Bound Lotus Forward Bend | 20 seconds |
| Triangmukhaikapada Paschimottanasana | Three-Limbed Forward Bend (on one leg) | 20 seconds |
| Marichyasana I | Pose Dedicated to the Sage Marichi I | 20 seconds |
| Paschimottanasana | Seated Forward Bend | 3 minutes |
| Urdhva Mukha Paschimottanasana I | Upward-Facing Forward Bend (on one leg) | 1 minute |
| Gomukhasana | Cow Face Pose | 15 seconds each side |
| Lolasana | Pendant Pose | 15 seconds |
| Simhasana I | Lion Pose I | 20 seconds |
| Padmasana | Lotus Pose | 20 seconds |
| Parvatasana | Mountain Pose | 20 seconds |
| Tolasana | Scales Pose | 20 seconds |
| Matsyasana | Fish Pose | 20 seconds |
| Virasana | Hero Pose | 20 seconds |
| Supta Virasana | Reclined Hero Pose | 20 seconds |
| Paryankasana | Couch Pose | 20 seconds |
| Marichyasana III | Pose Dedicated to the Sage Marichi III | 20 seconds each side |
| Ardha Matsyendrasana I | Half Lord of the Fishes Pose I | 20 seconds each side |
| Baddha Konasana | Bound Angle Pose | 1 minute |
| Adho Mukha Svanasana | Downward-Facing Dog Pose | 20 seconds |
| Urdhva Mukha Svanasana | Upward-Facing Dog Pose | 20 to 30 seconds |
| Chaturanga Dandasana | Four-Limbed Staff Pose | 20 seconds |
| Salabhasana | Locust Pose | 20 seconds |
| Dhanurasana | Bow Pose | 30 seconds |
| Ustrasana | Camel Pose | 20 to 30 seconds |
| Utkatasana | Chair Pose | 20 seconds |
| Uttanasana | Standing Forward Bend | 1 to 2 minutes |
| Garudasana | Eagle Pose | 15 seconds |
| Savasana | Corpse Pose | 5 minutes |
| Ujjayi Pranayama with Antar Kumbhaka | Victorious Breath with Inhalation Retention | 8 minutes |
| Savasana | Do after Pranayama |
Day 3 – Beginners Weekly Yoga Course
| Sanskrit Name | English Name | Duration |
|---|---|---|
| Salamba Sirsasana I | Headstand I | 10 minutes |
| Utthita Trikottasana | Extended Triangle Pose | 30 seconds each side |
| Parivrtta Trikottasana | Revolved Triangle Pose | 30 seconds each side |
| Utthita Padvakonasana | Extended Side Angle Pose | 20 seconds each side |
| Parivrtta Parsvakonasana | Revolved Side Angle Pose | 20 seconds each side |
| Virabhadrasana I, II & III | Warrior I, II & III | 15 seconds each side |
| Ardha Chandrasana | Half Moon Pose | 20 seconds each side |
| Parsvottanasana | Pyramid Pose | 30 seconds each side |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 30 seconds |
| Padangusthasana | Big Toe Pose | 30 seconds |
| Padahastasana | Hand-to-Big-Toe Pose | 30 seconds |
| Uttanasana | Standing Forward Bend | 1 minute |
| Urdhva Prasarita Ekapadasana | Standing Split | 15 seconds each side |
| Garudasana | Eagle Pose | 10 seconds each side |
| Utkatasana | Chair Pose | 15 seconds |
| Parighasana | Gate Pose | 15 seconds each side |
| Ustrasana | Camel Pose | 20 seconds |
| Bhujangasana I | Cobra Pose | 20 to 30 seconds |
| Virasana | Hero Pose | 30 to 40 seconds |
| Supta Virasana | Reclined Hero Pose | 30 to 40 seconds |
| Paryankasana | Couch Pose | 30 to 40 seconds |
| Padmasana | Lotus Pose | 30 seconds |
| Parvatasana | Mountain Pose | 30 seconds |
| Tolasana | Scales Pose | 30 seconds |
| Matsyasana | Fish Pose | 30 seconds |
| Gomukhasana | Cow Face Pose | 15 seconds each side |
| Lolasana | Pendant Pose | 15 seconds |
| Simhasana I | Lion Pose I | 20 seconds |
| Paschimottanasana | Seated Forward Bend | 3 to 5 minutes |
| Ujjayi Pranayama | Victorious Breath | 10 minutes |
| Savasana | Corpse Pose | 5 minutes |
Guidance for Mindful Practice
- Adjusting the Practice: Tailor the sequence based on your capacity and time availability. Focus on quality over quantity.
- Post-Pranayama Savasana: Always conclude your practice with the serene Savasana to absorb the benefits fully.
- Antar Kumbhaka Mastery: Engage in inhalation retention only after mastering smooth inhalation and exhalation.
- Asanas and Pranayama Separation: Avoid practicing asanas and Pranayama together to prevent strain and fatigue.
- Freshness Matters: If practicing Pranayama in the morning, consider asana practice in the evening or half an hour after.
Sun Salutation for Radiant Energy
For those inclined towards Sun Salutations (Suryanamaskar) to invigorate the body and enhance chest and arm development, here’s a sequence to kickstart your routine. Begin with six rounds, progressively increasing based on your comfort level.
| Pose | Breath |
|---|---|
| Tadasana (Mountain Pose) | Inhale |
| Uttanasana (Forward Bend) | Exhale, Inhale |
| Chaturanga Dandasana (Four-Limbed Staff Pose) | Exhale |
| Urdhva Mukha Svanasana (Upward-Facing Dog Pose) | Inhale |
| Chaturanga Dandasana (Four-Limbed Staff Pose) | Exhale |
| Adho Mukha Svanasana (Downward-Facing Dog Pose) | Inhale |
| Uttanasana (Forward Bend) | Exhale |
| Tadasana (Mountain Pose) | Inhale |
This simple, yet effective, three-day yoga journey opens the door to deeper self-discovery. As you explore the richness of these carefully curated asanas, remember that this is just the beginning. For those craving further exploration and a broader spectrum of asanas, consider transitioning to the Intermediate Course.
Embark on Your Journey with Wisdom and Joy
As you embrace this Weekly Maintenance Program, carry forward the wisdom gained from the 30-week yoga course. Let each pose deepen your connection with the essence of yoga and the eight paths it encompasses. Remember, it’s not about the number of asanas but the perfection found in each movement.
Embark on this journey with an open heart, celebrating the continued growth of your practice. Whether you choose the Intermediate Course or find fulfillment in maintaining this level, may your yoga journey be a source of joy, strength, and inner peace.
Happy practicing, and may you find balance and harmony in every breath and movement on the mat!