A 28-Day Advanced Course in Yoga: Day 19

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)
 
Sayanasana (Pose of Repose)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Hanumanasana (Hanuman’s Pose)
 
Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
 
Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
 
Eka Pada Raja Kapotasana 3 (Single Leg King Pigeon Pose 3)
 
Eka Pada Raja Kapotasana 4 (Single Leg King Pigeon Pose 4)
Rajakapotasana (King Pigeon Pose)
 
Ganda Bherundhasana (Formidable Cheek Pose)
 
Padangustha Dhanurasana (Big Toe Bow Pose)
 
Kapinjalasana (Kapinjala’s Pose)
 
Natarajasana (King Dancer Pose)
 
Ardha Halasana (Half Plough Pose)
·           Over chair
 
Marichyasana 3 (Marichi’s Pose 3)
 
Janu Shirshasana (Head of the Knee Pose)
 
Pashchimottanasana (Intense West Stretch 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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