A 28-Day Advanced Course in Yoga: Day 2

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)
 
Gomukhasana (Cow Face Pose)
              Full pose with shins together
 
Gomukhasana (Cow Face Pose)
              Forward extension, sitting between heels
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Yoga Mudrasana (Yogic Seal Pose)
 
Parvatasana (Mountain Pose)
 
Lolasana (Tremulous Pose)
 
Tolasana (Scale Pose)
 
Urdhva Kukkutasana (Upward Cockerel Pose)
 
Galavasana (Galava’s Pose)
 
Vajrasana (Thunderbolt Pose)
              Roll behind knees
 
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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