Yoga

art+science

 

28-Day Course in Yoga: Day 5

 

Adho Mukha Shvanasana (Downward Facing Dog Pose)

 

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)

 

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: Gomukhasana (Cow Face Pose) forward bend

 

Janu Shirshasana (Head of the Knee Pose)

 

Shavasana (Corpse Pose)

 

Ujjayi 1 (Breath Awareness Reclined)

       Lying in Shavasana with the trunk supported

 

Ujjayi 5 (Breath Awareness Seated)

       Sitting upright on padding with the back supported

 

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