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
Adho Mukha Ardha Padmasana (Downward Facing
Half Lotus Pose)
Ardha Baddha Padmottanasana (Half Bound
Lotus Intense Stretch Pose)
Vatayanasana (Horse Pose)
Bharadwajasana 2
(BharadwajaÕs Pose 2)
Adho Mukha
Vrkshasana (Hand Stand)
Padmasana in Adho Mukha Vrkshasana (Lotus
Pose in Hand Stand)
Pincha Mayurasana
(Forearm Stand)
Padmasana in Pincha Mayurasana (Lotus Pose
in Forearm Stand)
Salamba
Shirshasana 1 (Head Stand 1)
Padmasana in Shirshasana (Lotus Pose in
Head Stand)
Parshva Padmasana in Shirshasana 1 (Side
Lotus Pose in Head Stand)
Pindasana in Shirshasana (Lotus Pose in
Head Stand)
Supta Baddha Konasana (Reclined Bound Angle
Pose)
Setu Bandha
(Bridge Pose)
Salamba
Sarvangasana (Shoulder Stand)
Padmasana in Sarvangasana (Lotus Pose in
Shoulder Stand)
Parshva Padmasana in Sarvangasana (Side
Lotus Pose in Shoulder Stand)
Uttana Padma Mayurasana (intense Stretch
Lotus Peacock Pose)
Halasana (Plough
Pose)
Shavasana (Corpse
Pose)
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