A 28-Day Intermediate Course in Yoga: Day 3

Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Utthita Trikonasana (Extended Triangle Pose)
 
Ardha Chandrasana (Half Moon Pose)
 
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
 
Parivrtta Trikonasana (Revolved Triangle pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Marichyasana 3 (Marichi’s Pose 3)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – 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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