A 28-Day Intermediate Course in Yoga: Day 12

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Paripurna Navasana (Full Boat Pose)
 
Ardha Navasana (Half Boat Pose)
 
Jatara Parivartanasana (Belly-Turning Pose)
 
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
 
Ubhaya Padangusthasana (Both Big Toes Pose)
 
Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·       Over chair
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – 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.
 

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