Yoga

art+science

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)

Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)

· Over chair

Kapotasana (Pigeon Pose)

· Over chair

Urdhva Dhanurasana (Upward Wheel Pose)

· Feet on chair

Dwi Pada Viparita Dandasana (Two-Leg Inverted Staff Pose)

· Feet on chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 2 (Emphasis of Exhalation – Reclined)

· Lying in Shavasana with the trunk supported

· Gently emphasize and extend the exhalation without straining

Ujjayi 5 (Emphasis of Exhalation – Seated)

· Sitting upright on padding with the back supported

· Gently emphasize and extend the exhalation without straining

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.