In texts and traditions from all over the world, 40 days represents a complete cycle. It is believed that with compassionate commitment over this length of time, we can manifest change. With this in mind, join us for a 40 Day exploration of one or all of the following:
Asana (pose):
Level 1 – Parivrtta Utkatasana (Revolved Chair Pose)
Level 2 – Parsva Bakasana (Side Crow)
Level 3 – Koundinyasana I (Pose Dedicated to the Sage Koundinya)
Pranayama (breathing practice): Kapalabhati & Antara Kumbhaka
(Skull Shining Breath aka Breath of Fire & Inhalation Retention)
Mantra Japa & Mudra (chanting & mudra meditation): Om Suryaya Namaha & Surya Mudra
Drawing a parallel between New Year’s Day and the dawning of a new cycle, all of this year’s 40 Day Challenge offerings foster the qualities of the sun/fire. The element of fire is associated with the solar plexus and Manipura Chakra (3rd). It supports our digestive system, transformation and our ability to take in and integrate life experiences in a way that is ultimately nourishing and supportive.
So… beginning Wednesday, January 1, join us by choosing 1, 2 or all 3 of the above options and commit to practicing them daily for 40 consecutive days! Instructions are in the pages that follow, and videos of the asana, pranayama and chanting meditation will be available in our video library as January 1 approaches. Also, remember to print out your tally sheet (or grab one at the studio) and hang it on your refrigerator, it will serve as a daily reminder and allow you to check off each of the 40 days as you go!
We’ve included optional warm-up poses to help you prep for your challenge pose.
Level 1 Pose: practice prep poses 1 & 2
Level 2 Pose: practice prep poses 1 – 5
Level 3 Pose: practice prep poses 1 - 8
Please do use props and modify any or all poses in order to appropriately challenge your edge – remember, any and every compassionate and conscious effort in a particular direction counts! Contact Carolyn/Stephen with any questions or for modification suggestions.
Prep Poses:
1.Tadasana with Spinal Rotation
3x to right on exhales, then hold for 3 breaths, repeat on left
2. Utkatasana
3. Level 1 Challenge Pose Parivrtta Utkatasana
4. Chaturanga Dandasana
5. Revolved Lunge
6. Level 2 Challenge Pose
Parsva Bakasana
7. Parivrtta Ardha Chandrasana
(Revolved Half Moon)
8. Fallen Warrior
9. Level 3 Challenge Pose
Koundinyasana 1
Pranayama (breathing practice)
Kapalabhati & Antara Kumbhaka
(Skull Shining Breath aka Breath of Fire & Inhalation Retention)
Kapalabhati is practiced breathing in and out through the nose. Exhalations occur as a result of actively drawing abdominal muscles toward spine, while inhalations are passive and occur simply by relaxing abdominals.
Anatara Kumbhaka is practiced by drawing in a lengthened inhalation, subtly softening chin down and back, and retaining the inhalation until the body needs to exhale.
Establish a comfortable seated position, close or soften the eyes and smooth out the breath.
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Inhale.
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Practice 108 kapalabhati breaths, exaggerating the length of the final exhale.
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After the 108th exhale, inhale deeply.
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Subtly draw chin down and back, gently retaining inhalation until the body needs to exhale.
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Repeat steps 1 – 4 twice more for a total of 3x. When finished, remain seated and observe.
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Important Notes/Helpful Tips:
If pregnant, in the presence of high/low blood pressure, heart disease, eye disorders, hernias or recent abdominal surgery, please do not practice the above. Instead practice Rechaka (lengthened exhalations):
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Silently count the length of your inhalations and match your exhalations to that same count.
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Keeping inhalations at their original count, lengthen exhalation by 2 counts every few breaths until they cannot comfortably be lengthened any further, maintain for several cycles more.
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Regardless of which breathing practice you've chosen to explore, please return to a normal breath pattern if feeling dizzy or light-headed.
Mantra Japa & Mudra (chanting & mudra meditation)
Om Suryaya Namaha & Surya Pudra Meditation
Establish a comfortable seat, close eyes or soften gaze downward and smooth out the breath.​
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1. Create Surya Mudra by touching the tips of the ring finger to the base of the thumbs,
and then hold ring fingers in place with the thumbs.
2. Bend elbows so that forearms are parallel to the floor and hold mudra with palms up
at the solar plexus (between the ribcage and navel), taking pinky fingers to touch.
3. Keeping bent elbows at your sides, chant “Om Suryaya Namaha” while swiveling the hands/forearms away from one another, again chant “Om Suryaya Namaha” while taking
pinky fingers back to touch.
4. Repeat step 3, coordinating mantra (chant) with movement for:
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5 minutes during days 1-10
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7 minutes during days 11-20
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9 minutes during days 21-30
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11 minutes during days 31-40
When finished remain seated, release mudra, and gently hold awareness at your radiant solar plexus for several minutes more.