Yoga

art+science

 

28-Day Advanced Course in Yoga: Day 5

 

Surya Namaskar (2 sets/3-5 rounds)

              2 sets/3-5 rounds each

              One simple set, one more challenging

 

Paripurna Navasana (Full Boat Pose)

 

Ardha Navasana (Half Boat Pose)

 

Ubhaya Padangusthasana (Both Big Toes Pose)

 

Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)

 

Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)

 

Akarna Dhanurasana (Bowto to Pose)

 

Jathara Parivartanasana (Belly Turning pose)

 

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

 

Mayurasana (Peacock Pose)

 

Chakrasana (Wheel Pose)

 

Bharadwajasana 2 (Bharadwajas Pose 2)

 

Adho Mukha Vrkshasana (Hand Stand)

 

Salamba Shirshasana 1 (Head Stand 1)

 

Viparita Dandasana (Inverted Staff Pose)

              Over chair

 

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