Yoga

art+science

28-Day Advanced Course in Yoga: Day 17

 


Surya Namaskar (2 sets/3-5 rounds)

á           2 sets/3-5 rounds each

á           One simple set, one more challenging

 

Virasana/Parvatasana (Mountain Pose in Hero Pose)

 

Virasana/Garudasana Arms (Eagle Pose arms in Hero Pose)

 

Gomukhasana (Cow Face Pose)

á           Full pose

 

Pashchima Namaskar Padmasana (Reverse Prayer Pose in Lotus Pose)

 

Vashisthasana 1 (VashisthaÕs Pose 1)

 

Chaturanga Dandasana (Four Limbed Staff Pose)

 

Purvottanasana (Intense East Stretch Pose)

 

Bharadwajasana 1 (BharadwajaÕs Pose 1)

 

Bharadwajasana 2 (BharadwajaÕs Pose 2)

 

Adho Mukha Vrkshasana (Hand Stand)

á           With hand position variations: hands turned out and back

 

Pincha Mayurasana (Forearm Stand)

á           With arm position variations: palms turned up as well as down

 

Shirshasana 1 (Head Stand 1)

 

Shirshasana 2 (Head Stand 2)

 

Shirshasana 3 (Head Stand 3)

 

Baddha Hasta Shirshasana (Bound Hand Head Stand)

 

Mukta Hasta Shirshasana (Free Hand Head Stand)

 

Supta Virasana (Reclined Hero Pose)

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand 1)

 

Salamba Sarvangasana 2 (Shoulder Stand 2)

á           With arm variations: both finger interlocks, palms turned up and out, down and out

 

Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)

 

Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)

 

Halasana (Plough Pose)

á           With arm variations: both finger interlocks, palms turned up and out, down and out

 

Shavasana

 

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