Yoga

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28-Day Advanced Course in Yoga: Day 6

 

Surya Namaskar (2 sets/3-5 rounds)

Š       2 sets/3-5 rounds each

Š       One simple set, one more challenging

 

Bharadwajasana 2 (Bharadwaja’s Pose 2)

 

Adho Mukha Vrkshasana (Hand Stand)

 

Pincha Mayurasana 1 (Forearm Stand)

 

Salamba Shirshasana 1 (Head Stand 1)

 

Viparita Dandasana (Inverted Staff Pose)

Š       Over chair

 

Malasana (Garland Pose)

 

Bakasana (Crow Pose)

 

Eka Hasta Bhujasana (One Hand and Arm Pose)

 

Ashtavakrasana (Ashtavakra’s Pose)

 

Eka Pada Bakasana 1 (Single Leg Crow Pose 1)

 

Eka Pada Bakasana 2 (Single Leg Crow Pose 2)

 

Dwi Hasta Bhujasana (Two Hand and Arm Pose)

 

Bhujapidasana (Pressure on the Arm Pose)

 

Tittibhasana (Firefly Pose)

 

Vishvamitrasana (Vishvamitra’s Pose)

 

Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Shavasana (Corpse Pose)

 

Pratyahara (Sense Withdrawal)

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

 

Dharana (Meditation)

Š       Sitting upright on padding with the back supported

Š       Simple focus: counting breaths, mantra repetition, etc.

 

 

© 2007 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com