Yoga

art+science

 

28-Day Course in Yoga: Day 23

 

Surya Namaskar (Sun Salutations)

              Any simple variation

              1 set/3-5 rounds

 

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 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.

 

 

2006 Witold Fitz-Simon

witold@wyoga.com

http://www.yogaartandscience.com