A 28-Day Intermediate Course in Yoga: Day 24

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta  Baddha Konasana (Reclined Bound Angle Pose)
 
Marichyasana 3 (Marichi’s Pose 3)
 
Marichyasana 6 (Marichi’s Pose 6)
·       Also known as Marichyasana F
·       Similar to Marichyasana 3, but with extended leg folded in Virasana
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
 
Pashasana (Noose Pose)
 
Parshva Bakasana (Side Crow Pose)
 
Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – 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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