A 28-Day Advanced Course in Yoga: Day 16

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)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)
 
Pashasana (Noose Pose)
 
Parshva Bakasana (Side Crow Pose)
 
Dwi Pada Koundinyasana (Double Leg Koundinya’s Pose)
 
Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Eka Pada Galavasana (Single Leg Galava’s Pose)
 
Urdhva Kukkutasana Upward Cockerel Pose)
 
Galavasana (Galava’s Pose)
 
Parshva Kukkutasana (Side Cockerel Pose)
 
Yogadandasana (Yoga Staff Pose)
·           Arm balance variation
 
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.
 
print this article