A 28-Day Advanced Course in Yoga: Day 1

Surya Namaskar (2 sets/3-5 rounds)
• 2 sets/3-5 rounds each
• One simple set, one more challenging

Vrkshasana (Tree Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 1 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)

Padangusthasana (Big Toe Pose)

Padahastasana (Hand Under Foot Pose)

Uttanasana (Intense Stretch Pose)

Urdhva Prasarita Ekapadasana (One Foot Extended Up Pose)

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)

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.

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