A 28-Day Advanced Course in Yoga: Day 17

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Virasana/Parvatasana (Mountain Pose in Hero Pose)
 
Virasana/Garudasana Arms (Eagle Pose arms in Hero Pose)
 
Gomukhasana (Cow Face Pose)
·           Full pose
 
Pashchima Namaskar Padmasana (Reverse Prayer Pose in Lotus Pose)
 
Vashisthasana 1 (Vashistha’s Pose 1)
 
Chaturanga Dandasana (Four Limbed Staff Pose)
 
Purvottanasana (Intense East Stretch Pose)
 
Bharadwajasana 1 (Bharadwaja’s Pose 1)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
·           With hand position variations: hands turned out and back
 
Pincha Mayurasana (Forearm Stand)
·           With arm position variations: palms turned up as well as down
 
Shirshasana 1 (Head Stand 1)
 
Shirshasana 2 (Head Stand 2)
 
Shirshasana 3 (Head Stand 3)
 
Baddha Hasta Shirshasana (Bound Hand Head Stand)
 
Mukta Hasta Shirshasana (Free Hand Head Stand)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand 1)
 
Salamba Sarvangasana 2 (Shoulder Stand 2)
·           With arm variations: both finger interlocks, palms turned up and out, down and out
 
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
 
Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
 
Halasana (Plough Pose)
·           With arm variations: both finger interlocks, palms turned up and out, down and out
 
Shavasana
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
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