From  moliro4 pn Youtube.com

From  moliro4 on Youtube:

"Partiy Advanced A Series,Partly Finishing Sequence, Manta"

From  moliro4 on Youtube:

From  bulwei88 on Youtube.com

"some variation to put some asanas in padmasana together... and last action in namu yoga ashram www.namuyoga.eu"

Sustainability Engineer and MBA Pablo Päster, over at TriplePundit.com, has calculated that

a single 1kg bottle of Fiji water consumes 26.88 kilograms of water (7.1 gallons) .849 Kilograms of fossil fuel (one litre or .26 gal) and emits 562 grams of Greenhouse Gases (1.2 pounds) during its manufacture and transport.

Check out the original article here.

Check out Treehugger.com's report on the article here.

Yikes!

From  CorinneGlenne on Youtube.com

"Join yogi Ajay Kumar on a two-minute tour of yoga mecca, Mysore."

From WNYC's Leonard Lopate Show:

Underreported: Caste Out

The Indian Constitution abolished discrimination based on caste over 50 years ago. Yet millions of Dalits (or "untouchables") still suffer from inequality. On today’s Underreported, Paul Divakar and Smita Narula examine caste-motivated killings, rapes, and other abuses suffered by Dalits. Paul Divakar is National Convenor of the National Campaign on Dalit Human Rights. Smita Narula is Faculty Director of the Center for Human Rights and Global Justice at NYU School of Law, where she is also a Professor of the International Human Rights Clinic.

Hidden Apartheid Caste Discrimination against India’s “Untouchables”

Apologies for the limited postings to everyone. I have another 28-day cycle -- advanced, this time -- to post, but I'm heading off to San Francisco for a few weeks to study out there with Donald Moyer at the Yoga Room in Berkeley and to hang out and practice with my friend Sandy Blaine at her excellent studio, the Alameda Yoga Station. So posting will be sporadic until the middle of March when activity should pick up substantially. Stay tuned for the following:

• 28 days of advanced yoga
• Practice tips from Donald Moyer
• Basics for all levels of practitioner
• Big Ideas and applying them to your practice
• Anatomy and techniques
• Detailed pose instruction
• Practices, practices, practices
• Book recommendations
• Web resource roundups
• And, of course, more, more, more...

Until then, enjoy a few bits and pieces I've come across on my travels.

Witold

From WNYC's Leonard Lopate Show:

What Makes Us Tick?
In The Genius Engine, science writer Kathleen Stein explores the pre-frontal cortex—a region of the brain that controls many of the traits that make humans unique, from memory to decision-making to emotional processing.

The New Moon happens today at 11:14am, so here is a gentle practice to support the body, open the heart and gently stimulate the nervous system. The sequence features Head Stand in an encasement, where a series of poses both leads you into and out of the pose.

Matsyasana (Fish Pose)
• Over a bolster
• Either in full Lotus, Half Lotus or Sukhasana legs

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Over a bolster

Supta Virasana (Reclined Hero Pose)
• Over a bolster

Viparita Dandasana (Inverted Staff Pose)
• Over a chair

Ushtrasana (Camel Pose)
• Stack a bolster and blankets up on a chair, place the chair against a wall and go into the pose with the upper back and head supported.

Shirshasana (Head Stand)

Ushtrasana (Camel Pose)
• As above

Viparita Dandasana (Inverted Staff Pose)
• As above

Supta Virasana (Reclined Hero Pose)
• As above

Supta Baddha Konasana (Reclined Bound Angle Pose)
• As above

Matsyasana (Fish Pose)
• As above

Child's Pose
• Over a bolster

Parshva Bharadwajasana (Side Bharadwaja's Pose)
• Over a bolster

Jathara Parivartanasana (Bely Turning Pose)
• Lie sideways over a bolster with the legs bent and tucked to the opposite side.

Setu Bandha (Bridge Pose)
• Over a bolster

Sarvangasana (Shoulder Stand)
• On a chair

Shavasana (Corpse Pose)

Here's a breakdown of the full series:

Week 1

Day 1 - Day 2 - Day 3 - Day 4 - Day 5 - Day 6 - Day 7

Week 2

Day 8 - Day 9 - Day 10 - Day 11 - Day 12 - Day 13 - Day 14

Week 3

Day 15 - Day 16 - Day 17 - Day 18 - Day 19 - Day 20 - Day 21

Week 4

Day 22 - Day 23 - Day 24 - Day 25 - Day 26 - Day 27 - Day 28


Here's a PDF file of the entire 28-day sequence for easy reference:

download the .pdf

Tags: Intermediate

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
·       15 to 30 minutes
 
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.
 

print this article

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)
 
Viparita Dandasana (Inverted Staff Pose)
 
Kapotasana (Pigeon Pose)
·       On chair
 
Vrschikasana 1 (Scorpion Pose)
·       Feet on chair
 
Urdhva Dhanurasana (Upward Bow Pose)
 
Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
 
Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
 
Parshva Bharadwajasana (Side Bharadwaja’s Pose)
·       Lie sideways over bolster with knees, bent, legs to opposite side
 
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.
 

print this article

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Malasana (Garland Pose)
 
Bakasana (Crow pose)
 
Eka Hasta Bhujasana (Single Leg and Arm Pose)
 
Tittibhasana (Firefly Pose)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Ashtavakrasana (Ashtavakra’s Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
 
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.
 

print this article

From WNYC's Leonard Lopate Show:

"If climate change is affecting weather patterns, then it follows that it will also affect global food supplies. We'll look into what might happen to crop yields around the world, which crops are at risk, and whether we should be taking any steps to alleviate future problems. Leonard talks to Francesco Tubiello, research scientist at the Center for Climate Systems Research at the Earth Institute; and Stephen P. Long, professor of crop sciences at the University of Illinois. Also: Andrew Revkin, who covers global warming and other environmental issues for The New York Times and is author of The North Pole Was Here."

Adho Mukha Shvanasana (Downward Facing Dog Pose)
·       Head supported on block
 
Salamba Shirshasana 1 (Head Stand 1)
Jatara Parivartanasana (Belly Turning Pose)
·       3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·       Lie sideways over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·       Over bolster
 
Setu Bandha (Bridge Pose)
·       Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)


print this article

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.
 

print this article

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)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Janu Shirshasana (Head of the Knee Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound lotus Intense West Stretch Pose)
 
Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
 
Krounchasana (Heron Pose)
 
Marichyasana 1 (Marichi’s Pose 1)
 
Marichyasana 5 (Marichi’s Pose 5)
·       Also known as Marichyasana E
·       Similar to Marichyasana 1, but with extended leg folded in Virasana
 
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.
 

print this article

From WNYC's show, "Please Explain: Chocolate"

"The Aztec king Montezuma drank liquid chocolate all day to enhance his libido. On today's Please Explain: which brands are tastiest, whether it has any real health benefits -- and why so many of us are addicted to it. Leonard talks to Clay Gordon, a chocolate critic who runs the website chocophile.com; and Dr. Ann E. Kelley, professor of psychiatry at the University of Wisconsin-Madison."

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Utthita Trikonasana (Extended Triangle Pose)
 
Parshvottanasana (Intense Side Stretch Pose)
 
Utthita Hasta Padangusthasasana 1 (Extended Hand to Big Toe Pose 1)
 
Utthita Hasta Padangusthasasana 2 (Extended Hand to Big Toe Pose 2)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Baddha Konasana (Bound Angle Pose)
 
Upavishtha Konasana (Seated Angle Pose)
 
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.
 

print this article

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
·       15 to 30 minutes
 
Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 6 (Interrupted Inhalation and 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.
 

print this article

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 Virasana (Reclined Hero Pose)
 
Bhujangasana (Cobra Pose)
 
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
 
Dhanurasana (Bow Pose)
 
Parshva Dhanurasana (Side Bow Pose)
 
Ardha Bhekasana (Half Frog pose)
 
Ushtrasana (Camel Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 6 (Interrupted Inhalation and 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.
 

print this article

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)
 
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
 
Jatara Parivartanasana (Belly Turning Pose)
 
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
 
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm 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 3 (Interrupted Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 6 (Interrupted Inhalation and 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.
 

print this article

Adho Mukha Shvanasana (Downward Facing Dog Pose)
·       Head supported on block
 
Salamba Shirshasana 1 (Head Stand 1) Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with head on block
 
Jatara Parivartanasana (Belly Turning Pose)
·       3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·       Lie sideways, face down over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·       Over bolster
 
Setu Bandha (Bridge Pose)
·       Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)
 

print this article

From WNYC's "Please Explain" show:

"This week’s Please Explain is all about meditation. We'll talk to Dr. Christopher Moore, Assistant Professor of Neuroscience at the Department of Brain and Cognitive Studies and a Principal Investigator at the McGovern Institute for Brain Research at MIT, and Alan Wallace, the President and founder of the Santa Barbara Institute for Consciousness Studies, about the ways people meditate and the effects it has on the brain and body."

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)
·       Marichyasana 3 with Virasana leg (also known as Marichyasana F)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
 
Parivrtta Parshvakonasana (Revolved Side Angle Pose)
 
Pashasana (Noose Pose)
 
Parshva Bakasana (Side Crow Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 6 (Interrupted Inhalation and 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.
 

print this article

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)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Adho Mukha Virasana (Downward Facong Hero Pose)
 
Triang Mukhaikada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
 
Marichyasana 1 (Marichi’s Pose 1)
 
Janu Shirshasana (Head of the Knee Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Adho Mukha Padmasana (Downward Facing Lotus Pose)
 
Shavasana (Corpse Pose)
 
Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 6 (Interrupted Inhalation and 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.
 

print this article

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Utthita Trikonasana (Extended Triangle Pose)
 
Virabhadrasana 2 (Warrior Pose 2)
 
Virabhadrasana 1 (Warrior Pose 2)
 
Virabhadrasana 3 (Warrior Pose 2)
 
Parshvottanasana (Intense Side Stretch Pose)
 
Prasarita Padottanasana 2 (Widespread Feet Pose 2)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 6 (Interrupted Inhalation and 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.
 

print this article

From WNYC's Leonard Lopate Show.



"An Unselfish Brain?
Scientists believe they have found the part of the brain that predicts whether a person will be an altruist. Duke University researcher Dr. Scott Huettel explains what this "altruistic brain region" tells us about the origins of selfish and unselfish behavior."

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
·       15 to 30 minutes
 
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 supp