Mahendra’s Asana Level Up Challenge | Instructor Challenge

How To Participate?

Date: 1 – 7 June
In this 7-day challenge, complete the tasks set by Mahendra each day and share your photo or video on your social media (FB, FB story, IG post of IG story) and tag us @jalyogasg! Remember to set your account or post “public” and #stayhomewithjal so Mahendra can check out your progress.

▶Day 1: Bakasana (Crane Pose)
▶Day 2: Vasitsthasana (Side Plank)
▶Day 3: Astavakrasana (Eight Angle Pose)
▶Day 4: Tottibhasana (Firefly Pose)
▶Day 5: Sirasana (Headstand)
▶Day 6: Parsva Bakasana (Side Crow Pose)
▶Day 7: Mayurasana (Peacock Pose)

Day 1: Bakasana (Crane Pose)

Pile up a couple of blocks. Place both the balls of feet on the and squat down. Open your knees wide. Place your both palms on the mat, shoulder-width apart. Press into your palms and lift your buttocks up. Place your knees on your triceps or on your armpits. Shift your body weight on both the arms, open up your chest. Lift one foot up. You may stay here if you are not so comfortable to lift your other leg up. If you are comfortable, lift the other leg up. When you are confident, you may not use the blocks. Hold it for 10 – 15 sec. Repeat for 3 – 5 times. (Don’t repeat too much as it may cause wrist pain.)

▶Pre-requisite
Strong arms, strong core muscles, healthy lower back, wrists, elbows and shoulders.

▶Preparation
Plank position, knee to chest in plank pose (repeat for 3 – 5 times for 10 – 15 seconds). Malasana (Garland pose) 20 – 30 seconds.

▶Modifications
Attempt this challenge with blocks.

Day 2: Vasisthasana (Side Plank)

Begin with the downward-facing dog. Slowly come into plank pose. Shift your body weight on your right hand and turn your body to the left side. Stack your left foot on the right foot. Keep the legs active. Push the floor away from your body and lift your left hand up to the sky. See that the spine is straight, the right elbow is soft and quadriceps are active. Keep your gaze in line with your eyes. Hold it for 20 – 30 secs, and repeat from another side. (Advanced students may lift the left leg up or hold the left big toe with left hand extend and left leg up towards the sky)

▶Pre-requisite
Healthy wrists, shoulders, ankles. Arm strength & oblique strength.

▶Preparation
(1) Plank pose, baby side plank 1 & 2; (2) Forearm plank pose

Each practice for 20 – 30 seconds, repeat twice.

▶Modifications
Attempt this challenge with the support of (1) Wall (2) Chair (3) or on the mat without any props.

Day 3: Astavakarasana (Eight Angle Pose)

Stand in Tadasana. Bend forward in Uttanasana. Place your right palm on the floor between both the legs. Place the left palm to the left side. Bring your both feet closer. Bend your knees and bring the right knee over your right arm. Cross your left ankle over the right and hook them together. Shift your body weight on both the arms evenly and extend both the legs. Once the body weight is on arms, bend your elbows and lean forward. See that your shoulders are in one horizontal line. Hold it for 15-30 sec, and repeat from another side.

▶Pre-requisite
Strong biceps, strong abductors & strong shoulders.

▶Preparation
Chaturanga 5 – 10s, 3 rounds
Eka Hasta Bhujasana (Elephant’s Trunk Pose) – 10 – 15s, 3 rounds.

▶Modifications
Attempt this challenge from (1) Uttanasana; (2) Eka hasta bhujasana; (3) sitting Dandasana

Day 4: Tittibhasana (Firefly Pose)

Stand in Tadasana. Bend forward in Uttanasana. Increase the distance between both the legs. Bend your knees and bring shoulders behind the knees. Place both the palms shoulder-width apart and shift your body weight on the arms. Extend both the legs forward. Keep pressing your inner knees against the upper arms. Breathe normally. Hold this pose for 15 – 30 sec.

▶Pre-requisite
Flexibility in the hamstrings. Strong abductors. Arm Strength. Strong Core.

▶Preparation
Upavista Konasana – 45 – 60 sec, 1 round
Kurmasana – 15 – 30 sec, 1 round
Bhujapidasana – 15 – 20 sec, 2 rounds

▶Modifications
Attempt this challenge from Uttanasana or with the support of chair and stool.

Day 5: Sirsasana (Headstand)

Come in tabletop position. Keep your elbows on the mat, shoulder-width apart. Interlock your fingers and place the top of the head between the palms. Press the forearms and outer wrists firm on the mat and lift your knees off the mat. Walk both feet closer to the head without changing arms’ position. Shift your weight on forearms and the top of the head. Find the balance and lift your feet one after another off the mat. keep heels to the buttocks. Slowly lift your knees towards the sky. Make your legs straight. Breathe normally. Hold it for 30-45 sec.

▶Pre-requisite
Strong neck & shoulders. Normal blood pressure. Strength of the legs and lower back.

▶Preparation
Adho Mukha Svanasana – 1 minute
Dolphin pose – 30-45 sec

▶Modifications
Attempt this challenge (1) on the mat; (2) with the wall (facing towards the wall); (3) with the wall (back towards the wall).

Day 6: Parsva Bakasana (Side Crow Pose)

Sit down in a squat position. Place both your palms on the mat shoulder-width apart. Bring your both knees towards the right side and place the left outer thigh on your right triceps. Lift your buttocks and shift your body weight on your arms. Extend your collar bones forward and lift your feet off the mat. Breathe normally. Hold this pose for 15 – 20 sec, repeat the practice from the other side.

▶Pre-requisite
Strong wrists, string triceps, strong core muscles

▶Preparation
Chaturanga – 5 – 10 sec, 3 rounds
Bakasana – 10 – 15 sec

▶Modifications
Attempt this challenge from a squat position

Day 7: Mayurasana (Peacock Pose)

Come into the tabletop position. Bring your palms 4 -6 inches close to each other. Point your fingers towards your knees. Place your elbows on respective sides of your navel. Move your chest forward and shift your body weight on the palms. Lift your knees off the mat and maintain the toes on the mat for support. Start pushing your body forward with your toes. Lift one foot off the mat. If you’re comfortable, lift both the feet up and maintain the balance. Hold it for 15-20 sec. (See that your breathing is normal. Do not hold the breath)

▶Pre-requisite
Healthy wrists, strong core muscles

▶Preparation
(1) Plank pose; (2) Forearm Plank pose; (3) Hamsasana. Each pose holds for 20-30 seconds and repeat twice or thrice.

▶Modifications
Attempt this challenge from (1) Tabletop position; (2) Vajrasana

1. Have any questions regarding the Asana Level Up Challenge? 

2. Want more modifications for the practices?

3. Want more challenges like this?

Let us know in the comment section down below!

Here’s a guide to help you navigate your days at home:

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