A 28-Day Basic/Intermediate Course in Yoga: Day 21

Complete Rest

OR

Shavasana (Corpse Pose)
• 15 to 30 minutes

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

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