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28-Day Advanced Course in Yoga: Day 13

 


Surya Namaskar (2 sets/3-5 rounds)

á           2 sets/3-5 rounds each

á           One simple set, one more challenging

 

Bharadwajasana 2 (BharadwajaÕs Pose 2)

 

Adho Mukha Vrkshasana (Hand Stand)

 

Pincha Mayurasana (Forearm Stand)

 

Salamba Shirshasana 1 (Head Stand 1)

 

Viparita Dandasana (Inverted Staff Pose)

á           Over chair

 

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

 

Malasana (Garland Pose)

 

Marichyasana 1 (MarichiÕs Pose 1)

 

Marichyasana 2 (MarichiÕs Pose 2)

 

Marichyasana 3 (MarichiÕs Pose 3)

 

Marichyasana 4 (MarichiÕs Pose 4)

 

Marichyasana 5 (MarichiÕs Pose 5)

á           Also known as Marichyasana E

á           Forward extension with one leg in Virasana

 

Marichyasana 6 (MarichiÕs Pose 6)

á           Also known as Marichyasana F

á           Twist with on leg in  Virasana

 

Kurmasana (Tortoise Pose)

 

Eka Pada Shirshasana (Single Leg Behind the Head Pose)

 

Marichyasana 7 (MarichiÕs Pose 7)

á           Also known as Marichyasana G

á           Forward extension with one leg in Eka Pada Shirshasana)

 

Marichyasana 8 (MarichiÕs Pose 8)

á           Also known as Marichyasana H

á           Forward extension with one leg in Eka Pada Shirshasana)

 

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