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.