Yoga

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28-Day Advanced Course in Yoga: Day 16

 

Surya Namaskar (2 sets/3-5 rounds)

Š           2 sets/3-5 rounds each

Š           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)

 

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

 

Pashasana (Noose Pose)

 

Parshva Bakasana (Side Crow Pose)

 

Dwi Pada Koundinyasana (Double Leg Koundinya’s Pose)

 

Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)

 

Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)

 

Eka Pada Galavasana (Single Leg Galava’s Pose)

 

Urdhva Kukkutasana Upward Cockerel Pose)

 

Galavasana (Galava’s Pose)

 

Parshva Kukkutasana (Side Cockerel Pose)

 

Yogadandasana (Yoga Staff Pose)

Š           Arm balance variation

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Shavasana (Corpse Pose)

 

Dharana (Meditation)

Š           Sitting upright on padding with the back supported

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

 

© 2007 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com