2026 Monthly Yoga Poses and Sutras
Theme: From the Gross to the Subtle
Pose of the Year: Purvottanasana - Upward Plank Pose
January
Pose: Vrksasana (Tree Pose)
Sutra: 1.2 Yoga practice moves from gross mental disturbances to subtle stillness.
February
Pose: Urdvha Mukha Svanasana (Upward Facomg Dog Pose)
Sutra: 1.17 There are four progressive stages: from gross conceptual thought to the subtle sense of pure being.
March
Pose: Virabhadrasana I (Warrior I)
Sutra: I.20 – It’s a sequence of increasingly refined practices leading to the subtlest state.
April
Pose: Adho Mukha Vrksasana (Handstand)
Sutra: 2.10 – Even subtle problems must be addressed – trace them back to where they started.
May
Poses: Sirsasana (Headstand) and Adho Mukha Svanasana (Downward Facing Dog Pose)
Sutra: 2.19 – Everything has layers: solid and obvious, then less obvious, then indicated, then formless.
June
Pose: Pinca Mayurasana (Peacock Pose)
Sutra: 2.50 – Breath awareness (pranayama) progresses from obvious external movement to refined suspension. Start with outer breath, move to inner sensation, then to subtle pauses.
July
Pose: Salabasana (Locust Pose)
Sutra: 3.5 – When you master the stages, you get clearer, more refined perception.
August
Pose: Supta Virasana (Reclined Hero’s Pose)
Sutra: 3.6 – All practice unfolds through graduated levels. Go progressively.
September
Pose: Supta Padangusthasana (Reclined Big Toe Pose)
Sutra: 3.13 – Everything changes in stages: its form, its qualities, its condition.
October
Pose: Navasana (Boat Pose)
October Sutras: I.33 – Cultivate friendliness, compassion, joy and indifference to pleasure and pain. This makes you favorably disposed, serene and benevolent. & 3.44 – Move beyond identifying with your physical body to experience subtler consciousness.
November
Pose: Bharadvajasana 1 & 2 (Sage Pose)
Sutra: 3.45 – Study things in order: their gross form, their essence, their subtle quality, how they connect, why they exist.
December
Pose: Supta Konasana (Plough Pose with Wide Legs)
December Sutras: 1.40 – Your awareness can reach from the tiniest atom to the biggest universe – from the most gross to the most subtle and & 2.16 Heyam Dukham Anagatam – the suffering yet to come, can and should be avoided.