Yoga

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28-Day Course in Yoga: Day 8

 

Utthita Trikonasana (Extended Triangle Pose)

 

Virabhadrasana 2 (Warrior Pose 2)

 

Utthita Parshvakonasana (Extended Side Angle 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 2 (Emphasis of Exhalation Reclined)

              Lying in Shavasana with the trunk supported

              Gently emphasize and extend the exhalation without straining

 

Ujjayi 5 (Emphasis of Exhalation Seated)

              Sitting upright on padding with the back supported

              Gently emphasize and extend the 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