Yoga

art+science

 

28-Day Course in Yoga: Day 17

 

Surya Namaskar (Sun Salutations)

Š              Any simple variation

Š              1 set/3-5 rounds

 

Bharadwajasana 2 (Bharadwaja’s 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)

 

Marichyasana 1 (Marichi’s Pose 1)

Š              twist only

 

Marichyasana 3 (Marichi’s Pose 3)

 

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

 

Setu Bandha (Bridge Pose)

 

Salamba Sarvangasana 1 (Shoulder Stand)

 

Halasana (Plough Pose)

 

Shavasana (Corpse Pose)

 

Ujjayi 3 (Emphasis of Inhalation – Reclined)

Š              Lying in Shavasana with the trunk supported

Š              Gently emphasize and extend the inhalation without straining

 

Ujjayi 5 (Emphasis of Inhalation – Seated)

Š              Sitting upright on padding with the back supported

Š              Gently emphasize and extend the inhalation without straining

 

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.

 

 

© 2006 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com