2023 Monthly Yoga Poses and Sutras
Theme: Know the Depth of Asana
Pose of the Year: Adho Mukha Svanasana(Downward Facing Dog)
January
Pose: Tadasana (mountain pose)
Chapter: The Tree & It’s Parts: Effort, Awareness and Joy
February
Pose: Gomukhasana (cow face pose) & Rope 1 (Yoga Karunta)
Chapter: The Tree & It’s Parts: Know the Depth of Asana
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March
Poses: Uttanasana, Padangusthasana, Padahastasana (3 intense stretches)
Chapter: The Tree & It’s Parts: The Roots - Yama
April
Pose: Ardha Chandrasana (half moon pose)
Chapter: The Tree & It’s Parts: The Trunk - Niyama
May
Poses: Angular Trikonasana (triangle pose on an angle)
Chapter: The Tree & It’s Parts: The Branches - Asana
June
Pose: Prasarita Padottanasana II (extended wide leg pose)
Chapter: The Tree & It’s Parts: The Leaves - Prananyama
July
Pose: Sirsasana 2 (headstand)
Chapter: The Tree & It’s Parts: The Bark – Pratyahara
August
Poses: Upavista Konasana (seated angle pose) & Malasana (garland pose)
Chapter: The Tree & It’s Parts: The Sap - Dharana
September
Poses: Ubaya Padanagusthasana (both big toe pose) & Urdvha Prasarita Padasana 90◦ (upward extended legs pose – no wall)
Chapter: The Tree & It’s Parts: The Flower - Dharana
October
Poses: Surya Namaskarasana with Chaturanga
Chapter: The Tree & It’s Parts: The Fruit - Samadhi
November
Poses: Triangmukhaikapada Paschimottanasana (3-limbed intense stretch) & Ardha Badha Padma Paschimottanasana (half lotus intense stretch)
Chapter: Yoga & Health – The Practical Approach
December
Pose: Halasana Parsva Karnipadasana (ear pressure pose to side)
Chapter: Yoga & Health – Return to the Seed