A 28-Day Basic/Intermediate Course in Yoga: Day 18

Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds
 
Bharadwajasana 2 (Bharadwaja’s 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 Baddha Konasana (Reclined Bound Angle Pose)
 
Marichyasana 1 (Marichi’s Pose 1)
• twist only
 
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)
 
Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining
 
Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation 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.
 
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