Yoga

art+science

Surya Namaskar (2 sets/3-5 rounds)

· 2 sets/3-5 rounds each

· One simple set, one more challenging

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 6 (Marichi’s Pose 6)

· Marichyasana 3 with Virasana leg (also known as Marichyasana F)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Pashasana (Noose Pose)

Parshva Bakasana (Side Crow Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)

· Lying in Shavasana with the trunk supported

Viloma 6 (Interrupted Inhalation and Exhalation – Seated)

· Sitting upright on padding with the back supported

Pratyahara (Sense Withdrawal)

· Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)

· Sitting upright on padding with the back supported

· Simple focus: counting breaths, mantra repetition, etc.