A 28-Day Intermediate Course in Yoga: Day 6

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)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·              Over chair
 
Shalabhasana (Locust Pose)
 
Bhujangasana (Cobra Pose)
 
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
 
Dhanurasana (Bow Pose)
 
Parshva Dhanurasana (Side Bow Pose)
 
Ushtrasana (Camel Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – 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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