Yoga

Surya Namaskar (2 sets/3-5 rounds)

· 2 sets/3-5 rounds each

· One simple set, one more challenging

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Salamba Shirshasana 1 (Head Stand 1)

Parshva Shirshasana (Side Head Stand)

Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Urdhva Dandasana (Upward Staff Pose)

Viparita Dandasana (Inverted Staff Pose)

Setu Bandha (Bridge Pose)

Parshva Setu Bandha (Side Bridge Pose)

Eka Pada Parshva Setu Bandha (Single Leg Side Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)

Parshva Sarvangasana (Side Shoulder Stand)

Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand)

· Dropping back

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)

· Dropping Back

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Karnapidasana (Pressure on the Ear Pose)

Parshva Karnapidasana (Side Pressure on the Ear 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.