Yoga

art+science

 

28-Day Course in Yoga: Day 22

 

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 (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 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.

 

 

2006 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com