A 28-Day Advanced Course in Yoga: Day 3

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)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Baddha Konasana (Bound Angle Pose)
 
Maha  Mudra (The Great Seal)
 
Janu Shirshasana (Head of the Knee Pose)
 
Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
 
Krounchasana (Heron Pose)
 
Marichyasana 1 (Marichi’s Pose1)
 
Eka Pada Mula Bandhasana (Single Leg Root Lock Pose)
 
Marichyasana 2 (Marichi’s Pose 2)
 
Marichyasana 5 (Marichi’s Pose 5)
·              Also known as Marichyasana E in the Ashtanga Vinyasa System
 
Vajrasana (Tunderbolt Pose)
·              With roll behind knees
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 
 
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