Yoga

art+science

Surya Namaskar (Sun Salutations)

· Any simple variation

· 1 set/3-5 rounds

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Ardha Navasana (Half Boat Pose)

Jatara Parivartanasana (Belly Turning Pose)

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

Viparita Dandasana (Inverted Staff Pose)

· Over chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough 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.