Yoga

art+science

 

28-Day Advanced Course in Yoga: Day 2

 

Surya Namaskar (2 sets/3-5 rounds)

              2 sets/3-5 rounds each

              One simple set, one more challenging

 

Bharadwajasana 2 (Bharadwajas Pose 2)

 

Adho Mukha Vrkshasana (Hand Stand)

 

Pincha Mayurasana (Forearm Stand)

 

Salamba Shirshasana 1 (Head Stand 1)

 

Supta Baddha Konasana (Reclined Bound Angle Pose)

 

Gomukhasana (Cow Face Pose)

              Full pose with shins together

 

Gomukhasana (Cow Face Pose)

              Forward extension, sitting between heels

 

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

 

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

 

Yoga Mudrasana (Yogic Seal Pose)

 

Parvatasana (Mountain Pose)

 

Lolasana (Tremulous Pose)

 

Tolasana (Scale Pose)

 

Urdhva Kukkutasana (Upward Cockerel Pose)

 

Galavasana (Galavas Pose)

 

Vajrasana (Thunderbolt Pose)

              Roll behind knees

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Shavasana (Corpse Pose)

 

Dharana (Meditation)

              Sitting upright on padding with the back supported

              Simple focus: counting breaths, mantra repetition, etc.

 

2007 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com