Yoga

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28-Day Advanced Course in Yoga: Day 1

 

Surya Namaskar (2 sets/3-5 rounds)

á              2 sets/3-5 rounds each

á              One simple set, one more challenging

 

Vrkshasana (Tree Pose)

 

Utthita Trikonasana (Extended Triangle Pose)

 

Virabhadrasana 1 (Warrior Pose 2)

 

Virabhadrasana 3 (Warrior Pose 3)

 

Parshvottanasana  (Intense Side Stretch Pose)

 

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

 

Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)

 

Padangusthasana (Big Toe Pose)

 

Padahastasana (Hand Under Foot Pose)

 

Uttanasana (Intense Stretch Pose)

 

Urdhva Prasarita Ekapadasana (One Foot Extended Up Pose)

 

Bharadwajasana 2 (BharadwajaÕs Pose 2)

 

Adho Mukha Vrkshasana (Hand Stand)

 

Pincha Mayurasana (Forearm Stand)

 

Salamba Shirshasana 1 (Head Stand 1)

 

Supta Virasana (Reclined Hero Pose)

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Shavasana (Corpse Pose)

 

Dharana (Meditation)

á              Sitting upright on padding with the back supported

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

 

 

© 2007 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com