art+science
Utthita
Trikonasana (Extended Triangle Pose)
Virabhadrasana 2
(Warrior Pose 2)
Utthita
Parshvakonasana (Extended Side Angle Pose)
Bharadwajasana 2
(BharadwajaÕs 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 2 (Emphasis
of Exhalation Ð Reclined)
á
Lying in
Shavasana with the trunk supported
á
Gently
emphasize and extend the exhalation without straining
Ujjayi 5 (Emphasis
of Exhalation Ð Seated)
á
Sitting
upright on padding with the back supported
á
Gently
emphasize and extend the exhalation without straining
Pratyahara (Sense
Withdrawal)
á
Lying in
Shavasana with a head wrap, focusing on releasing the sense organs
Dharana
(Meditation)
á
Sitting
upright on padding with the back supported
á
Simple focus:
counting breaths, mantra repetition, etc.
© 2006 Witold
Fitz-Simon