A 28-Day Basic/Intermediate Course in Yoga: Day 6

Adho Mukha Shvanasana (Downward Facing Dog Pose)

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

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 1 (Breath Awareness – Reclined)
• Lying in Shavasana with the trunk supported

Ujjayi 5 (Breath Awareness – 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.

print this article