art+science
Surya Namaskar (2 sets/3-5 rounds)
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2 sets/3-5
rounds each
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One simple
set, one more challenging
Bharadwajasana 2
(BharadwajaÕs Pose 2)
Adho Mukha
Vrkshasana (Hand Stand)
Salamba
Shirshasana 1 (Head Stand 1)
Viparita Dandasana
(Inverted Staff Pose)
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Over chair
Shalabhasana (Locust Pose)
Bhujangasana (Cobra Pose)
Urdhva Mukha Shvanasana (Upward Facing Dog
Pose)
Dhanurasana (Bow Pose)
Parshva Dhanurasana (Side Bow Pose)
Ushtrasana (Camel Pose)
Setu Bandha
(Bridge Pose)
Salamba
Sarvangasana 1 (Shoulder Stand)
Halasana (Plough
Pose)
Shavasana (Corpse Pose)
Viloma 1
(Interrupted Inhalation Ð Reclined)
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Lying in
Shavasana with the trunk supported
Viloma 4
(Interrupted Inhalation Ð Seated)
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Sitting
upright on padding with the back supported
Pratyahara (Sense
Withdrawal)
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Lying in
Shavasana with a head wrap, focusing on releasing the sense organs
Dharana
(Meditation)
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Sitting
upright on padding with the back supported
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Simple focus:
counting breaths, mantra repetition, etc.
© 2007 Witold
Fitz-Simon