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 Virasana (Reclined Hero Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ardha Bhekasana (Half Frog pose)

Ushtrasana (Camel 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.