Sunday Astanga

I didn’t quite do all the things I’d planned. Tight. Didn’t walk in a 2nd step on the Kapo B & I didn’t do any Vrischikasanas after the ticks. Wanted to finish. It was a complete practice anyways.


sun prax.jpg


PURE Strength Workout #3: Full body , back bending intervals & finishing poses

Here’s my birthday workout!!


I was going to do an Astanga, but then decided to check out this other Jamie, having just tried the first one. Skipped 2 and 3 for now b/c those are upper body focused & I didn’t want that. The vid is 46min, but I knew I could make it last over an hour, lol.

Previewed one round of each set & then did entire WO by breakdown, with music.

PURE Strength Workout #3: Full Body by Jamie B

Banded Tri-Set

ppl band 4 sets √, √, √ √ 20:54min for first set. Took a break.
1. Slow Tricep Burpee x10 (slow lower into deep squat and place hands on floor, jump feet back and perform tricep push-up, jump feet up to hands again and raise torso to be in low squat, jump up)
2. Glute Bridge + Chest Press x20 (hips pressing up @ the same time as weights) 15s 1st rnd 1/2 set on bench – kept sliding. Moved to floor to work lower body more & then upper body had less work (not lowering below bench). 2nd rnd 20s, 3rd rnd back to 15s
3. Double Bench Squat + Press Up x10 (sit on bench, DB held horizontally at chest, perform squat x2, press DB straight up x2 = 1 rep) 20, held horizontally @ chest goblet style. 1st rnd – stood & pressed up by accident. Was harder, and slower(!) doing the 3 rounds as written.

SA Giant Complex

4 sets @18:02 √, √, √, √
*All moves performed with only 1 arm/set- switch arms each set
*Perform each move 2 different ways: I did from plank on floor first x8 and then standing with regular movement x8 That’s 64 reps per move, for each arm – 10lbs. Did as a complex ea round, not putting down weight. Could’ve gone slightly higher for biceps but would’ve wasted too much time getting wrist weights on & off.
1. Lateral Raise
2. Bicep Curl
3. Front Raise Hardest one to do from a plank on the floor. Tried turning palms in for 2nd rounds ea arm and that made it worse than palms down!


4 sets √, √, √, √
1. Sumo Squat + Pulse x8 (DBs held low between legs, lower into squat, pulse x2 = 1 rep) 20s
2. Romanian DL + Upright Row x10 (lower down into DL, rise up and perform upright row = 1 rep) 10s I sometimes used 15s for upright rows, but didn’t want to for 40 reps, so I did alternating SL deadlifts. I did a lot of lower body yesterday so that was ok.
3. Lateral Lunge + Twist x8/leg (hold DB horizontally by ends at chest throughout, step into lateral lunge, rise and raise same leg bringing knee to opposite elbow = 1 rep) 10s, held goblet style

No Rest Tri-Set

3 sets 15s Managed to do all 3 rounds w/out putting down the weights once! 15lbs would be all my grip strength endurance could manage tho.
1. Arnold Press x10
2. Alt Reverse Lunge x10 5 per leg
3. Bent Over Row x10

Time = 55:37


15/30 back bending intervals ) 21:45min

  1. Virasana
  2. Supta v
  3. Malasana
  4. Hanuman upright 1 RL
  5. Hanuman backbend RL
  6. Hanuman upright 1 LL
  7. Hanuman backbend LL
  8. Standing arch A
  9. Forward bend
  10. Stanging arch B
  11. Forward bend
  12. Standing arch C
  13. Uttana
  14. Standing arch C
  15. Seated moving twist
  16. Standing arch D
  17. Uttana
  18. Standing arch D Normally I’d hold 3lb weights for this last one, but I got a bit of the Miami reaction, coming up from supta v in a hurry. Got the back crack / release in move 13, the uttana, but I didn’t wanna push it.
  19. Seated moving twist
  20. Ustrasana 1
  21. Cat / Cow, sitting on heels
  22. Ustrasana 2
  23. Cat / Cow, sitting on heels
  24. Urdhva D 1 All 3 of these w/ hands on blocks
  25. Rest
  26. Urdhva D2
  27. rest
  28. Urdhva D3
  29. rest

Finishing poses paschimo to matsyasana – lying leg twist

Made myself a new mala for my birthday


I’ve been working with Jupiter / Sachiel a lot, and thus the stones are blue lapis lazuli, chrysocolla & amethyst. Numerologically speaking, eight is my birth number. It’s also a big prosperity number. So I threw in eight skull beads I’d bought, randomly, a long time ago in New York. The finishing ornament is a Triskele: The Celtic Symbol of Constant Motion.

I’d been meaning to do this for awhile! And I’ll be needing it as part of my study of Initiation Into Hermetics. I finally finished the second part of my Soul Mirror. Today was my last entry. Tomorrow I’ll be starting on a run of concentration exercises. It’s a very deep practice that actually keeps score! Your mind flickers off its focus and you move to the next bead.

Normally I don’t chant that much (except if you count the Lower Banishing Ritual, but that’s not one of those repetitive chants) but I have done a few of those 40-day runs in the past. Might do another!

PURE Strength Workout #1 & abs


Occurred to me that I could just “get over” the idea that a WO should always be 90min. Wahoo TICKR says I burned 642, so it was probably about half that. That’s ok! Normally I rest on Thursdays. I think maybe I’ll do another Astanga tomorrow, on my birthday.


PURE Strength Workout #1: Booty by Jamie B

Banded Superset | 12 reps each, 4x √, √, √, √ orange band. If I do this routine again I might cut it in half and do ppl band here & heavier weights move 2.
1. Side Step Squat (feet start together, step out to 1 side and lower into squat, alternate side steps each rep) BL sandbag
2. Alt Sumo Pulse Box Squat + Full Sit (toes pointed out, lower down to just above bench and pulse x3, rise fully, next rep sit fully on bench and rise, continue alternating each rep- legs wide enough apart to keep tension on glutes throughout) 1st rnd – 35lb kettlebell – too heavy! 20lbs next 3 rounds

Tri-Set | 4 sets √, √, √, √
1.Reverse Lunge + Static Lunge x8/leg (step back into reverse lunge, keeping feet planted rise up, lower back down and then step back to start = 1 rep) BL sandbag
2. KB Sumo DL + Squat Rise x8 (KB held low between legs, toes pointed out, lower down into DL, bend knees to lower into low squat, rise up from squat = 1 rep)
3. KB Sumo Squat + DL Rise x8 (same feet placement as above, opposite movement, lower into squat, straighten legs and rise in DL) 35lb kettlebell – I could’ve used my 20s but the grip was comfy on the bell. 

Banded Superset | 4 sets ppl band
1. Hip Thrust + pulse x10 (back on bench, hold at top for 3 count- final rep for a count of 20 sandbag across hips
2. 3-way Abduction x20/way (sit on edge of bench, 3 ways = leaning back, sitting upright, and leaning fwd- keep core tight)

Tri-Set | 3 sets Seems like this set should’ve been first!
1. Dropset: SL Romanian DL x8/weight, reduce weight by ½ and repeat on 1 leg before the other) 1st rnd 20s / 20, next 2 rnds 15s / 20
2. Wide Glute Bridge x20  1st rnd body weight, feet elevated, next 2 rnds feet on floor w/ sandbag
3. Frog Pump x20 (soles of feet together, knees out wide, minimal movement)

Time = 51min Not bad! Only 6min longer than vid.

I’d found this new channel via Fitness Friend Anna. Was gonna do a 15min shoulder but I felt more like abs so did this. Excellent, little burnout! Love her personality too.

easy HIIT, a booty burnout & stretch

And the anxiety continues! I’d desperately like to get on the first afternoon 51 at 2:34, but I promised I’d be here with Charlie to talk to one of the (nervous) participants in the Grand Canyon trip beforehand. I still wish we were going to some walkable city for a week, Prague or Barcelona for example, for art, architectural and culinary meanderings.

So…. my birthday present to myself will arrive maybe today. Sephora. I love a good Sephora box, and I’m a sucker for those extra, birthday samples. I’d also gotten myself beads for a mala necklace, but the cord I ordered is too small to thread on two out of three stones, and the little threader things I ordered for my blind ass don’t help. I will try to get to a bead shop before Friday, but then I suppose it doesn’t matter. I dunno. It’s just another day. Given my lack of other accolades I’d like to honor it but I’ll try not to stress if that mostly entails sitting in the backyard in my magick circle.


(extra) Warmup: (10/30×6=4min) jump rope Since I rested yesterday & wasn’t planning on doing any other cardio today, I figured 4-minutes would be ok.

20min strength HIIT


  • (10/50)x2= still a very moderate WO, but this is ok because that’s my MO for the moment. 
  • 1st round +2lb wrist weights. 2nd round, moved the 2lbs to ankles
  1. Front Raise + Side Raise 10s / 2nd round w/ front lunges
  2. Regular Curls + 3 Wide Grip 10s / 13s
  3. Back Lunge, Curl & Press (alt) 15s
  4. Single Leg Deadlift (L) 15s / 20s
  5. Single Leg Bridge Dips (L) 2nd round did these in table top, w/ the moving leg straight & lowering to just above floor before aiming foot twd ceiling
  6. Single Leg Deadlift (R) 15s / 20s
  7. Single Leg Bridge Dips (R)
  8. Alt Hammer Curls 15s 
  9. Push-Up + Side Plank Star
  10. Sumo Squat to Sumo Deadlift 20s
  11. 3 Static Lunge Pulses + Row (L) 20s
  12. 3 Static Lunge Pulses + Row (R)
  13. Alt Arnold Presses 15s
  14. Curtsy Lunges 20s I did mine single-single-dbl
  15. Lying Triceps Press Ups (L) 2nd round tricep dips
  16. Lying Triceps Press Ups (R) 2nd round OH triceps, 10s
  17. Zottman Curls 10s / Accidentally skipped this the 2nd round so did a tricep push-up alt w/ frog hops for last interval.
  18. Close Grip Chest Presses 15s
  19. Leg Climb (L) 2nd rnd rev curls on bench
  20. Leg Climb (R) 2nd rnd star & tuck abs on floor

Skipped the cool down & moved on to part 2.

Low Impact Booty Burnout

  • 2nd time doing this burnout. First time was last year, Nov 30thLove this routine. Next time I might do it w/ breakdown only & add 1 or 2 inner thigh specific lifts
  • (10/50) 5lb ankle weights

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL


About 10min

90min Astanga & 22min seated meditation

Last one was six days ago so I was behind schedule. Another low burn! This time 19 points less than yesterday, lol. I guess I’m just low energy right now. I did a jump rope warm-up too.

Took a break from hermetics & meditative practices after Thursday’s all-day Jupiter love affair. I thought I’d do the meditation today. It is much different immediately following yoga practice.



Warmup: (10/30×6=4min) jump rope

  • Suryas and fundamentals – w/ standing arches, 2 backbends
  • Primary +
  • Tiny bit of customised 2nd. The yellow bit is the part that varies, depending how my body feels. I think next time I practice I’ll skip the middle two and do an EPRK instead.

    Monday, March 5, 2018.jpg

  • Finishing, to sirsasana. Normally the last 3, meditative / closing postures plus the 5min corpse pose are included in my yoga tally. But today I stopped the timer, and changed my sweaty top for a dry t-shirt so I could do a
  • 22min sit
  • 2min savasana

Plateau Busting Strength Workout

I’m finding it very difficult to accomplish my (previously usual) 5x a week workout count lately, ever since I got thrown off track at the end of January, with the 4-days at the Portland cat show & the two, consecutive 3x weeks, one due to the show itself and the next due to the bad cold I caught there. Last week I managed five days, but the last three were all a struggle and I managed to tweak out my left side during Sunday’s, the last one of the week. It started with my neck, then moved to my shoulder. Yesterday I could feel it in my lower back.

So it’s funny that I picked this WO because, in keeping this title, there’s a pep talk at the beginning about what plateaus can tell you. In my case it’s “Lighten up!”, I’m pretty sure. I tend to get a really low burn when I do a Velvet Hammer & today was no exception, though it surprised me b/c it’s lower than my last couple Astangas, even the one w/ no jump rope warm-up! Maybe I do one of those tomorrow.


Plateau Busting Strength Workout

EMOM Upper-Body Strength 7 Mins 10s + 2lb wrist weights

Hammer Curl
Hammer Curl to Row
Hammer Curl to Row to Tricep Ext.
Hammer Curl to Row to Tricep Ext. to Upright Row
Row to Tricep Extension to Upright Row
Tricep Extension to Upright Row
Upright Row

Chest Set Tabata (20/10)
Chest Presses 20s
Narrow SA Chest Presses 20s

Back Set Tabata (20/10)
Flys 10s
SA Wide Rows 15

EMOM Lower Body Strength 7 Mins 8lb vest & 20s I have 2 admit I was gonna use 15s but Mackenzie started off w/ 25s. (I don’t have dumbbells that heavy). Grudgingly I picked up my 20s. Hard on the grip strength! Set the weights down for the 5sec pause bet moved.
Squat + Curtsy L
Squat + Curtsy L + Curtsy R
Squat + Curtsy L + Curtsy R + DL
Curtsy L + Curtsy R + DL
Curtsy R + DL

Quads Tabata (20/10) BL sandbag
Bulgarians L
Bulgarians R

Hamstrings Tabata (20/10) 20s

UB Rep Set 2 sets x 12 reps  + 2lb wrist weights ea move 2x before moving on
Hammer Curl 10s
Row 15s
OH Tricep Extensions 10s Changed this b/c I’d felt the extensions in my sore spot on the left, during the EMOM. OH was better.
Upright Row 10s
Chest Presses 20s
Narrow SA Chest Presses 15s I did these 12x per arm both sets but was using a light weight
Flys 10s
Wide Rows 15s

LB Rep Set 2 sets x 12 reps Legs Turned off vid & put on music here
Squats BL sandbag Kept weight on shoulders first 3 move – did curtsies alternating to eliminate breaks after ea set. Did bulgarians & SLDLs the same way, but I hadda take a break after doing both legs, in the middle of the combined sets.
Curtsy L BL sandbag
Curtsy R BL sandbag
DL 20s
Bulgarians L 15s
Bulgarians R
SLDL L 15s

Time = 1:12:29


Non-vinyasa, for the remaining time

HIIT & Yoga

Had to talk myself into it again, but even unwilling is ok.


Resistance, Bodyweight & Strength

  • I previewed the whole thing, changing moves as desired (those are bolded). Also changed timing to 15/50 and split it up into two sets w/ a 2min rest in the middle = 1:00:30.
  1. Banded squats orange band, around thighs, not calves as per vid & 2lb ankle weights
  2. Step out & butt kick
  3. Same moving leg, staying low, pulse down squat & side squat pulse
  4. Step out & butt kick (other side)
  5. Same moving leg, staying low, pulse down squat & side squat pulse (other side)
  6. Curtsy tap back & out
  7. Elevated side plank, bottom leg inner thigh lift changed this move b/c video was a hip flexor killer and mine didn’t need the attention today
  8. Curtsy tap back & out (other side)
  9. Elevated side plank, bottom leg inner thigh lift (other side)
  10. Low jack
  11. Lateral walk 4x ea way (better in my small room than what Lisa did here)
  12. Side shuffle – 2 low jacks touching floor
  13. Side shuffle – 1/2 burpee, plank jack, jump fwd & jump up

  14. Butt kicks take off band & ankle weights

  15. Tuck jump burpees
  16. Mtn climbers x10 / wide tuck jump
  17. Plank. Commando down & up – tricep push-up
  18. Fast shuffle football style, pop & drop (push-up), jump up
  19. Switch lunge simplified t
  20. Plie pulse
  21. Bear crawl hold, donkey kick
  22. Rev curl (on bench) / v-up 3lb weight bet feet
  23. SA snatch, weight OH & step up, same leg leading 20
  24. Other side
  25. Alt leg step-up / knee-up BL sandbag (changed this move)
  26. Bum to bench pulse squats BL sandbag (changed this move)
  27. Wide plie, squat up, put down & stay down while you swing arms forward for a pause @ the bottom 35lb kettlebell

2min break

  1. SL Bulgarian & hammer curl up & OH press 15s (changed the order up w/ these SL elevated foot moves, to separate the rounds of OH press)
  2. Same leg, SL DL 15s
  3. Other side Bulgarian & OH press 15s
  4. Same leg, SL DL 15s
  5. Swings 2, Let go on floor in front of wide feet, squat up 2x 35lb kettlebell
  6. Straight swings 35lb kettlebell
  7. Slams 20 starting w/ weight OH
  8. Alt halo slams 20
  9. Fast squat 15s
  10. Wide plie. Pick up kettlebell from floor & jump shift hands to bottom of handle for OH press 35lb kettlebell
  11. Handstand shoulder taps changed this move
  12. SA squat & press up 20
  13. Other side
  14. Arms in 1/2 bicep curl. Rotate out to 1 side. Back to center & OH for tricep move. Come back down & go to other side 10s
  15. Pull-overs, on bench, hips held in bridge 10s
  16. Bicep curls 15s
  17. Squat & front raise @ the top 10s
  18. Alt fwd lunge w/ traffic director arms 10s changed this move
  19. Tricep dips w/ pause @ the bottom
  20. Rev plank w/ alt leg lift changed this move
  21. Wide leg tricep dips, bum to floor & pause & then back up
  22. On bench. Legs extend out, back in & crunch 3lb weight bet feet
  23. Just legs extending out & back in – arms OH & shoulders raised if possible 3lb weight bet feet
  24. V-ups w/ 10 w/ both hands
  25. Russian twist 15
  26. Straight abs
  27. Banana hold, legs up & shoulders up


Timed, non-vinyasa


This was supposed to be a really chill, easy to moderate workout

And it was supposed to happen yesterday, but I got distracted with a variety of projects and decided to take my 2nd rest day for the week. Granted I am really tired today – up periodically in the night (waking from dreams, cats, noise in the house) and got up at 5:30, which is highly unusual these days. MUCH easier to get up for ritual than 2+ hours of a ridiculously strenuous Astanga practice though, like I did for years, back in “ye old days”. I do really enjoy my greatly scaled down, when I want practice! I guess going as far as I did was useful for learning how much is really (personally) necessary or desirable.



26 Minute Crazy Tabata Cardio

 Tabata is my go-to when I don’t want to work all that hard. And then she kicked my ass! I skipped the cool-down & took a break before moving onto my reps set.

Standing Lower Body Low Impact Workout

Pretty sure I did this at one point, for time. I decided to do for reps & add some light equipment here and there. Melissa had a sore neck when she recorded this so I figured it’d be perfect for me today, lol. I did a

Level 3: 20 Reps Time on 1 round = 24:40
+8lb vest

1. Squat ppl band
2. Wall Sit Leg Lift (right) reps 10x, switch legs, then repeat These are f-ing hard! My vest made balancing harder too.
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right) 5s front, side & backward lunge (so w/ the vest, 13 extra pounds)
5. Other side
6. Step-Up (right) +2lb ankle weights – lift back leg straight out to the back. Foot stays on bench
7. Other side
8. Split Squat (right) 20lbs
9. Other side
10. Sit to Stand (right) Was gonna hold merely 10 extra pounds & then I got here & I’m like, Nope. My little 8lb vest is quite enough added weight. And then I still hadda split it up into two sets of 10 w/ a break in the middle.
11. Sit to Stand (left)
12. Side Step Up Lift (right) +2lb ankle weights
13. Other side
14. Goddess Squat Reach (right) +2lb ankle weights. Plie squat & then come up to stand on right leg, reaching up & out w/ right hand, 5lbs in hand
15. Other side


  • adapted from an old BodyRock WO, 10/50. Was gonna do 2 rounds & I really should’ve, but did one, 10/30 – 6:40min
  1. Same arm & same leg crunches, holding 5lb dumbbell
  2. Other side
  3. Keep legs up together & straight & press 10lbs towards them
  4. Tuck abs w/ one ankle crossed over the other
  5. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  6. Reverse curls same leg on top
  7. Tuck abs w/ other ankle crossed over the top
  8. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  9. Reverse curls same leg on top
  10. Swimmers (on belly)


Timed, non-vinyasa – longer holds than usual on some poses.











Onto better things (art & design projects, clients, self) in 2018!

I’ve been in a much better mood this week than last. It’s the illustration, though the client is not actually new. I designed her yoga studio logo for a rebranding that started about this time last year. I’ve been meditating and doing my spiritual practice daily: 22min seated meditation, my approximately 4½min, personally designed pranayama and the LBRP. Not necessarily immediately after, I’m also doing daily work on the white / positive half of my soul journal, as part of my work in Initiation into Hermetics. I’ll finish that & complete “step one” on my birthday, lol. Then I can start working on the specialised concentration exercises.A couple of times I’ve done the 40min sit instead, skipping the pranayama and doing the LBRP after a 3-5min savasana. This is necessary to restore blood flow!

Not for dabblers¹

I’ve been thinking about the things in Step One that I haven’t been doing: cool to cold showers, dry brushing etc. But it’s funny I’ve wanted to practice more yoga lately. I’m working on the thought control at night, trying to remember to project into water I take in. Harder to remember to do that with food. It’s a hyper consciousness you’re aiming for, in some ways…









¹My dislike with the book is that it could’ve been better sectioned and edited. Found a source online that spells out the steps a bit more clearly than Bardon did. Scroll down to “Outline” if interested.