Guinness World Record Yoga Marathon: Sequence Published

Two years ago today, I began a 32-hour yoga practice that broke a Guinness World Record. Even though so much has happened in my life since that moment, the experience is still so fresh and alive in my heart. To this day, I am overcome with gratitude for all the support I received from friends, family, and students in the preparation of this momentous event. (Tomorrow we will celebrate! Click for details.)

Many people have asked me what I practiced for all that time. Using all the yoga notes and books I had collected over my 15-years of practice, I charted eight sequences, each of approximately four-hours. I figured my brain would have less work to do if I was organized. The sequences were given to the witnesses of the marathon so they could follow my practice and record new postures. We also gave copies to people who wanted to practice along side me Mysore style.

For the first time ever, I thought I would publish one of these four-hour sequences. Below is the one I started with. I encourage you to try it! And, by the way, I am completely open to questions about this sequence or about anything related to this event. Feel free to post your comments or questions below.

* = first time a did the pose

AUG 2, 2010
SET #1 (9:00 am – 1:00 pm)

• Supta badha konasana* + deep breathing
• Ardha Pawanmuktasana (one knee to chest)*
• Pawanmuktanasa*
3 surya namaskar (total 8 new poses from basic*)
Utthita tadasana (on the toes)*
Utthita Urdhva Hastasana (on toes, reaching straight up)*
Bird pose (Dharma Mittra’s “diver’s pose” #845)
Parivrtta tadasana (twisted): prayer hands,* arms apart*, arms up*
Centering + Chakra clearing
• Sukhasana – Centering*
• Muladhara or Prithvi Mudra*: root chakra + mantra LAM
• Swadisthana or Varun Mudra*: sex chakra + mantra VAM
• Manipura or Dhiana Mudra*: navel chakra + mantra RAM
• Anahata or Jnana mudra*: heart chakra + mantra YAM
• Vishudha or Shunya mudra*: throat chakra + mantra HAM
• Gyan Mudra*: Anja chakra + mantra KSHAM
• Gyan Mudra: Sahasara + mantra AUM*
Sukshm Yoga (fine movements of the joints): head/neck*, shoulders CW*, shoulders CCW*
Sukhasana forward bend*, twist*, side angle stretch*
Virasasana* – japa: Ganesha mantra
Ardha padmasana* RT – japa: Shiva mantra
Ardha padmasana LT – japa: Sita Ram mantra
Kapalabhati breathing*
Anuloma Viloma* (alternate nostril breathing)
(36 new poses)

Supta Padangusthasana A*, B*, C*
Ananda Balasana (happy baby pose)*
Reclined twist*
“Tree hug” twist*
Sukshm Yoga – toes,* foot flexion*, ankle rotation*, knees,*
Badha konasana A*, B*
Adho Mukha Svanasana (knees bent)*, (one knee bent)*, (one knee bent + twist)*
Eka Pada Adho Mukha Svanasana*
Ardha Eka Pada Adho Mukha Svanasana (knee to chest)*, (knee to opposite elbow)*
Windmill pose (feet apart, dynamic twist)*
15 surya namaskar – opening sequence
→ ADD 12 poses: table*, cat*, cow*, thunderbolt*, sphinx*, cobra-no hands*,one arm table pose*, one leg table pose,* quadriplex*, one leg plank*, upward dog*, Dolphin Pose*, Uttana Shishosana (extended puppy pose – downdog on knees)*

Side sequence
→ Ardha Vasisthasana (half-side plank): foot on the floor*
→ Parighasana (rainbow): arm variation I*, arm variation II*
→ Trikonasana: A-hands on hips*, B-hand on block*, C-arm up*, D-arm alongside the ear*, E-knee bent*
→ Virabhadrasana II (8 arm variations)*
→ Utthita Parsvakonasan: A -elbow on knee*, B-hand on block*, C- hand on floor*, D-arms by ears*, E-bound*
→ Ardha chandrasana: A-with block*, B- hand on hip*, C-no assistance*
→ Urdhva Prasarita Eka Padasana (standing split)*
→ Pavrita Urdhva Prasarita Eka Padasana (revolved standing split)*
(60 new poses)

Cooling Practice
REST → balasana: arms extended*, arms by the side*, forehead on fists*, chin in hands*, hands beside the ears*, head on block*, wide knee centre*, wide knee side reach*, urdva balasana/ upright child’s pose*,
Cooling breath 1– Shitali Pranayama*
Cooling breath 2– Shitakri Pranayama*

Malasana: A – forward bend*, B – prayer hands* C- holding ankles*
Dandasana: prayer hands*, arms over head*, fingers interlaced*, prayer hands-hands behind back*, hands beside hips*
Pachimottasana: arms by ears*, with a chair*, with block*, A, B*, C*
Ardha Purvottanasana (hips on floor- lean back)*
Purvottanasana: A-full*, B-knees bent*
Janu Shirasana A: upright – prayer hands,* with a chair*, with block*, folding forward*
Parivrtta Janu Sirsasana: opposite hand to knee twist*, elbow on knee-arm up*, one hand holding toe-other arm extended up*, holding toes*
Janu Shirasana B: upright – prayer hands,* folding forward*
Janu Shirasana C PREP pose: toe balance- hands up*, hands down*
Janu Shirasana C: sitting on heel*, full- prayer hands,* folding forward*
Marichyasana A: hands beside*, prayer hands*, arms up*, with chair*, with block*, not bound- basic*, not bound- intermediate*, bound*, lift*,
Marichyasana C: not bound- hand to knee*, elbow over knee,* bound 3*, opposite twist*
Upavista konasana: prayer hands*, with chair*, with block*, hands back*, airplane arms*, arms by ears*, holding toes*, hold heels*, RT/LT – arms by ear*, RT/LT- holding foot*, side split – arms up*, side split – fold forward*, side split – fingers interlaced*, side split – fingers interlaced – fold*
Parivrtta Upavista konasana: elbow on knee-arm up*, one hand holding toe-other arm extended up*, holding toes*, top arm bound*
Ardha Urdhva Upavista konasana (one leg up, the other folded)*
Urdhva Upavista konasana *

Augusta Mudra (fingers interlaced)*
Pran Mudra (pinky and ring finger to thumb)*

(58 new poses – 170 total in first sequence)