Sutras and Poses

2020 Monthly Yoga Poses and Sutras

Theme of the Year “Know your Breath”

Pose of the Year: Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

January Poses: Parsvottanasana  (Intense Stretch to Side) & Savasana  (Corpse Pose)

January Sutra: I.1 Now we explore and recognize the hidden part of us which is beyond the awareness of the senses.


February Poses: Parighasana (Gate Latch Pose) & Maha Mudra (The Great Seal)

February Sutra: I.2 Citta Vritti Nirodha – The aim of yoga practice is to find the true Self and distinguish it from the objects seen. Citta consists of Mind (Manas) , Ego (Ahamkhara) and Intelligence (Buddhi).


March Poses: Parivtta Trikonasana (Revolved Triangle) & Upa Vista Konasana (Seated Angle Pose)

March Sutra: II.29 There are 8 limbs of yoga.  Pranayama is the fourth limb.


April Poses: Parivrtta Parsvakonasana (Revolved Side Angle Stretch) & Supta Padangusthasana (Reclined Big Toe Pose)

April Sutra: II.49 Pranayama is the regulation of the incoming and outgoing flow of breath with retention.


May Poses: Virabhadrasana III (Warrior III) & Malasana (Garland Pose)

May Sutra:  II.50 Pranayama has three movements: inhalation, exhalation and retention: all regulated with precision according to time and place.


June Pose: Sirsasana (Headstand)

June Sutras:  II.52 Pranayama removes the veil covering the light of knowledge and brings wisdom.


July Poses:  Salabasana (Locust Pose) & Gomukhasana (Cow Face Pose)

July Sutra: I.30 and I.31 – The citta is disturbed by various obstacles including irregular breathing.


August Poses: Pinca Mayurasana  (Peacock Pose) & Paryankasana (Couch Pose)

August Sutra: II.53 Through Pranayama, the mind becomes fit for concentration.


September Pose: Maha Mudra (Great Seal)

September Sutra: II.54 Withdrawing the senses is Pratyahara.


October Pose: Supta Virasana (Reclined Hero’s Pose)

October Sutra: I.27 AUM is the sacred symbol for the divine.


November Poses: Bharadvajasana II (Twist Named for Sage) & Eka Pada Salamba Sarvanagasana (Shoulder Stand Variation)

November Sutra: III.9 Transformation of consciousness comes from studying the pauses between inhalation and exhalation.


December Pose: Parsvaikapada Salamba Sarvangasana (Shoulder Stand Variation) & Supta Baddha Konasana (Reclined Bound Angle Pose)

December Sutra: III.14 There is a point of balance & harmony in the body which, when unlocked, liberates the knotty confusion of matter and emotion.