Yoga

art+science

Surya Namaskar (2 sets/3-5 rounds)

· 2 sets/3-5 rounds each

· One simple set, one more challenging

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utthita Hasta Padangusthasasna 1 (Extended Hand to Big Toe Pose 1)

Utthita Hasta Padangusthasasna 2 (Extended Hand to Big Toe Pose 2)

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)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)

· Lying in Shavasana with the trunk supported

Nadi Shodhana 1b (Basic Alternate Nostril Breathing – 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.