Yoga

art+science

Surya Namaskar (Sun Salutations)

· Any simple variation

· 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)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Alternate Pose: Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus intense West Stretch Pose)

Alternate Pose: Janu Shirshasana (Head of the Knee Pose)

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Alternate Pose: Gomukhasana (Cow Face Pose) with forward extension

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.