Yoga

art+science

Surya Namaskar (Sun Salutations)

· Any simple variation

· 1 set/3-5 rounds

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Parivrtta Trikonasana (Revolved Triangle 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

Supta Virasana (Reclined Hero Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)

· Lying in Shavasana with the trunk supported

· Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)

· Sitting upright on padding with the back supported

· Gently emphasize and extend the inhalation and 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.