Yoga

art+science

 

28-Day Course in Yoga: Day 13

 

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.

 

 

2006 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com