A 28-Day Advanced Course in Yoga: Day 4

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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