How to Begin your 28 day Yoga Start

Step 1: Learn the basics first

Before you start “Day 1” you need to learn the basics of what you will do daily for your first 4 weeks of yoga practice.

Sun Salutes

There is a lot of information on the internet about yoga. In 28-day Yoga Start, you will be doing 2 sequences of Sunsalutes (Surya Namaskar A and B) followed by a few closing poses.

Surya Namaskar A is your first sequence. 

Here is one very basic explanation: https://www.verywellfit.com/surya-namaskara-a-3566700

Surya Namaskar B is your second sequence.

Here is the explanation:

https://www.verywellfit.com/surya-namaskara-b-3566701

Once you have repeated Surya Namaskar A 5 times, continue with Surya Namaskar B and repeat 5 times. You’ll notice that “B” is almost the same as “A” but with 3 small additional movements which increase the intensity.

Closing Poses

From yogapedia: The closing sequence of Ashtanga yoga is a series of restorative postures always performed in the same order as a way to finish the practice. The closing sequence is the same regardless of the level of difficulty of the main practice.

 

There are 3 poses to end your practice every day.  

You can see the closing sequence demonstrated here by yogi, Kino McGregor:

https://www.youtube.com/watch?v=2YSv0wq-tSc

 

The closing poses are important! The last one (Shavasana) is to “take rest,” meaning lay down comfortably on your back. (If that is uncomfortable, we will talk about modifications in your free consult.)  It is something to look forward to each time you practice!

This video shows the entire Yoga Start practice with Carol in her home studio:

https://www.youtube.com/watch?v=jjd37X5wt2w&feature=youtu.be

The video is called “Minimal Ashtanga Yoga Practice”.  You can see Carol practicing. You will hear her voice step you through the practice. You can watch it once, then give it a try yourself. You will memorize the sequence sooner or later.  Use the video a few days if you need to. (The closing sequence starts at about 10:30.)

About this video: It does not have ALL 10 Suray Namaskars in the video.

  • You can pause it  and add in the additional Sun Salutes then resume it as appropriate.
  • You can use this video as a practice-run to get you started  before your Day 1 of 28.
  • You can also use this video on low energy or extra busy days and simply cut your practice back to match this video.

 

Step 2: Design a practice for YOU

Private consult

If you are really serious about this, let Carol get to know your specific circumstances to customize your practice. You will still use the free program, but she will give you additional custom guidance. This is especially important if the basics are not in your range of motion yet, if you have special health concerns, or if you feel fearful or stressed about this.

She offers one free initial consult.  It is a good idea to talk to her at least once!  After that, you can purchase a discounted “starter pack” to keep checking in for a few weeks.

Intro starter-pack price is $40 for 4 private in-person or video appointments.

(Carol’s regular price is $65 for private lessons, plus travel expenses where applicable. See this page for class schedule and regular prices)

How to schedule your Day 1

To follow the day-by-day email prompts, start by deciding which day of the week you will designate as your “day off”. The yogi you will follow took Sundays off.

To sync up, start YOUR “Day 1” two days before your first day off. (For example, if you want Sunday to be your day off, you would sign-up on Friday, if Saturday is your day off, sign-up on Thursday.) If today is not Day 1, copy and paste this link into your calendar.  Click on it first thing in the morning of Day 1. After that, an email will be in your inbox by 4 am each day.

 

Step 3: Begin the 28-day Yoga Start

 Daily yoga practice

As you begin your daily practice, it is helpful to return to the same place and time each day as it will make the habit easier to incorporate into your routine. But it’s ok, too, if there are variations. You may choose to experiment with doing your practice indoors or on your back porch, first thing in the morning or in the afternoon… whatever works best for you.

Record and share

Read your daily Yoga Start email  AFTER you do your practice. Before reading, skip down to the comments and write “I did it” and any other description of your practice that you want to share.  Lastly, read the post and other comments and see how your practice was similar or different from others’.

Yoga journal

In addition, you may want to create a personal yoga journal.  If you stick with this practice 6 days a week for 4 weeks, you will change A LOT, but you might not be able to remember what you felt like back on day one, two and three.  Tracking progress encourages us on days that seem hard or like “this is not worth it”.

 “Practice and all is coming.”  – K. Pattabhi Jois

What’s next?

  • Use the resources in the above section “Learn the basics first” to learn the short sequence you will do for 28 days
  • Email Carol and make an appointment for your free initial consult.
  • Determine what day of the week you will have for your day off.  Two days before that day is when you want to begin your 28-day Yoga Start. Put this webpage’s url in your calendar to remind you to begin Day 1 on that selected day.  Then come here and fill out this form to initiate your Day 1.
Ready… set….

You are ready to fill out this form today if:

  1. You have reviewed preparation materials and have a good idea what you will be practicing the next 28 days AND you have tried it out for a few days.
  2. You have talked to Carol about specific needs you have if you cannot easily do both Sun Salutes A and B.
  3. You have chosen the day of the week that will be your yoga “day off” for the next 4 weeks AND today is two days before that day off.

If you can answer “yes” to all 3 questions, you are ready to sign-up today!



3 Comments

  • Ken Sheldon

    Reply Reply July 6, 2019

    First day of practice today after a really tough week. A few minutes spent today centering and the rest of my day was changed.

  • Adriane

    Reply Reply July 8, 2019

    I’m looking forward to being a part of this start-up group and benefiting from the momentum of others’ energy and engagement.

  • Stephanie Finch

    Reply Reply October 22, 2019

    I am finally committed to doing a serious practice of Ashtanga Yoga . I started last Friday, Oct. 18th. The next day my arms were extremely sore. I could barely get through a few Sun Salutations A, and was exhausted after.
    Monday and Tuesday, I’ve felt much stronger already, having worked with Carol on the positions on Friday. I was able to get through 5 Sun Salutes A and 3 Sun Salutes B, them being more difficult.
    I’m excited to see how doing this practice will affect my energy level, as I have needed 10 hours a sleep everyday for the past few years.

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