A 28-Day Advanced Course in Yoga: Day 6

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 1 (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·       Over chair
 
Malasana (Garland Pose)
 
Bakasana (Crow Pose)
 
Eka Hasta Bhujasana (One Hand and Arm Pose)
 
Ashtavakrasana (Ashtavakra’s Pose)
 
Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
 
Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
 
Dwi Hasta Bhujasana (Two Hand and Arm Pose)
 
Bhujapidasana (Pressure on the Arm Pose)
 
Tittibhasana (Firefly Pose)
 
Vishvamitrasana (Vishvamitra’s Pose)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
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.
 
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