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28-Day Advanced Course in Yoga: Day 26

 


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)

 

Sayanasana (The Pose of Repose)

 

Salamba Shirshasana 1 (Head Stand 1)

 

Supta Virasana (Reclined Hero Pose)

 

Paryankasana (Couch Pose)

 

Vrischikasana 1 (Scorpion Pose 1)

           With feet on chair

 

Vrischikasana 1 (Scorpion Pose 1)

 

Vrischikasana 1 (Scorpion Pose 1)

           Drop-backs/hop-ups from chair

 

Urdhva Dhanurasana (Upward Bow Pose)

 

Viparita Chakrasana (Inverted Wheel Pose)

 

Vrischikasana 2 (Scorpion Pose 2)

 

Vrischikasana 2 (Scorpion Pose 2)

           Drop-backs/hop-ups from stool or table

 

Urdhva Dhanurasana (Upward Bow Pose)

           Drop-backs from Tadasana (Mountain Pose)

 

Dwi Pada Viparita Dandasana (Double Leg Inverted Staff Pose)

 

Dwi Pada Viparita Dandasana

           Drop-backs/hop-ups from Shirshasana 1 (Head Stand)

 

Mandalasana (Mandala Pose)

 

Ardha Halasana (Half Plough Pose)

           Over chair

 

Marichyasana 3 (Marichis Pose 3)

 

Janu Shirshasana (Head of the Knee Pose)

 

Pashchimottanasana (Intense West Stretch 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