#ashtanga #yoga only practice / workout / tune-up

I’d had my workout all planned for today. I was going to do Day 10 of the Christmas series I’ve been working my way through, but then I didn’t feel like jumping. Even though my Primary+ set list can be a bit tedious if I’m in the low end of my biorhythms, it’s still beneficial… Every time I finish I’m all, I should do that once a week, but it ends up being less frequent.

I considered switching to an hour long HIIT after the fundamentals, but after assessing I decided to press on. It wasn’t that anything was painful. I was just a bit stiff and my heart rate was relaxed.


One thing I did different from lately is that I didn’t move near a wall for the navasana handstand exit. Boom! No problem. I did my EPRK and three ticks. So ok if I’d done a workout-workout I’d have burned 700-800 in that amount of time, but I wouldn’t have gotten the tuning. I’ll do my Day 10 tomorrow.

At least I’ve still got the #yoga (#ashtanga)

I didn’t do any cardio warmup at all. I figured I’d maxed myself out enough yesterday with that Julia routine, during which I wore my vest almost the entire time. Today was pure yoga, after another (lengthy) session blogging. Charlie and I are going out for a late lunch (getting off The Hill!!!! at least as far as Hillsdale), but of course I’m lally-gagging.


My heart rate average is pretty good for an all yoga session!

I basically did the same practice as last Thursday, the 15th.


  • Suryas & fundamentals
  • Primary+
  • Urdhva D, 3 drop backs & 3 ticks
  • Finishing to the Sirsasanas.

I better get my ass in the shower already. It’s past 3pm. #Portland

Therapeutic, Sunday #ashtanga #yoga

I’ve been taking Sundays off normally, but in light of how hard I kicked my own ass yesterday, and the ongoing maintenance necessary to eradicate the neck tweak situation*, I decided to practice yoga & to just let it be what it is, which is not necessarily exercise. The means I didn’t do any cardio before at all.

I could do all my chakorasanas today! Very carefully but this is good. I still hadda put my hands on the floor for setu bandhasana but that’s fine.

*There’s a slight situation in the left glute too, and that’s been tighter on the outside for a little while.



  • My Suryas & fundamentals arrangement
  • Primary + some LBH
  • 2nd to LV, then Kapo B
  • Back bending (1 tick)
  • Finishing & even a more than cursory savasana

A therapeutic #primary plus was actually a good workout! #yoga


Gratuitous shot of Henry that I didn’t already post on IG

Warmup: (10/30×10=6:40min) jump rope intervals
I had to do forward, cautious neck rolls in the 10-second breaks cause I was really feeling my neck tweak. Just this little bit of a warm-up kept me humming all the way through my yoga practice though. Amazing!


Was very careful with the neck. Did two, very tight chakorasanas & then was like “Duh” and omitted the next two. I took a lot of extra time in the updogs., getting up on my big toe knuckles a lot in that under-rated pose. I also had to be very focused in sirsasana and put barely any weight onto the top of my head. Normally it doesn’t matter much. Anyway I feel all toned up, tuned in and much betterer.

  • Suryas & standing
  • Primary+ and 2nd to kapo B (my pose roster)
  • Urdhva D, 3 drop backs, 1 truckload of bricks tick
  • Finishing, full 5min savasana

Long #workout 2day! 30min skipping #HIIT & 1hr20min #ashtanga #yoga


Decided to repeat Monday’s HIIT again cause I’d had a good time doing it (1) and because it’s still necessary to get a good skipping set in to get my tapas going & generate a good heartrate and sweat.

Full Body Cardio Sculpt Workout 

  • (10/50) with skipping for a 30-min set
  1. Sumo Pushup
  2. Down Dog Hop-Right Plank, by wall, pull knee in to touch arm, same side, then swing back into 3-leg dog.& swing up near handstand
  3. Down Dog Hop-Left
  4. Side Plank Hip Lift-Right
  5. Side Plank Hip Lift-Left
  6. Runner’s Lunge Lift-Right Low lunge, then lift up back leg (and maybe hands) to warrior 3 (but don’t extend arms)
  7. Runner’s Lunge Lift-Left
  8. Balanced Leg Abduction with Rotation-Right Standing, with support. Lift leg out to the side and then rotate out so toe point at ceiling.
  9. Balanced Leg Abduction with Rotation-Left
  10. Standing Frog Hop Jumping jacks legs, touching floor in front of you with fingertips.
  11. Dips
  12. Decline Shoulder Tap Pushup Pushup & tap each shoulder w/ opp hand.
  13. Swings, 35lbs
  14. Tricep Kickbacks with pulse 20lbs
  15. Reclined Tricep 20lbs

Yoga Asana

  • My suryas & standing fundamentals
  • My primary
  • 3 backbends @ wall (15/30)
  • Urdhva D to stand, dropbacks 3 or 5
  • Finishing