Yoga

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28-Day Advanced Course in Yoga: Day 24

 


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)

 

Malasana (Garland Pose)

 

Bakasana (Crow Pose)

 

Bhujapidasana (Pressure on the Arm Pose)

 

Tittibhasana (Firefly Pose)

 

Kurmasana (Tortoise Pose)

 

Supta Kurmasana (Sleeping Tortoise Pose)

 

Eka Pada Shirshasana (Single Leg Behind the Head Pose)

 

Skandasana (Skandas Pose)

 

Yoga Nidrasana (Yogic Sleep Pose)

 

Yoga Dandasana (Yogic Staff Pose)

 

Yoga Dandasana Balance (Yogic Staff Balance)

 

Supta Virasana (Reclined Hero Pose)

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Shavasana (Corpse Pose)

 

Ujjayi 4 (Emphasis of Inhalation and Exhalation Reclined)

           Lying in Shavasana with the trunk supported

 

Nadi Shodhana 1b (Basic Alternate Nostril Breathing Seated)

           Sitting upright on padding with the back supported

 

Pratyahara (Sense Withdrawal)

           Lying in Shavasana with a head wrap, focusing on releasing the sense organs

 

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