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)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound lotus Intense West Stretch Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Krounchasana (Heron Pose)

Marichyasana 1 (Marichi’s Pose 1)

Marichyasana 5 (Marichi’s Pose 5)

· Also known as Marichyasana E

· Similar to Marichyasana 1, but with extended leg folded in Virasana

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.