Yoga

art+science

 

28-Day Course in Yoga: Day 16

 

Surya Namaskar (Sun Salutations)

              Any simple variation

              1 set/3-5 rounds

 

Bharadwajasana 2 (Bharadwajas Pose 2)

Alternate Pose: Bharadwajasana 1

 

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

 

Supta Baddha Konasana (Reclined Bound Angle Pose)

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

 

Janu Shirshasana (Head of the Knee Pose)

 

Pashchimottanasana (Intense West Stretch Pose)

 

Shavasana (Corpse Pose)

 

Ujjayi 3 (Emphasis of Inhalation Reclined)

              Lying in Shavasana with the trunk supported

              Gently emphasize and extend the inhalation without straining

 

Ujjayi 5 (Emphasis of Inhalation Seated)

              Sitting upright on padding with the back supported

              Gently emphasize and extend the inhalation 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