A 28-Day Intermediate Course in Yoga: Day 9

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Utthita Trikonasana (Triangle Pose)
 
Parshvottanasana (Intense Side Stretch Pose)
 
Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Adho Mukha Padmasana (Downward Facing Lotus Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – Seated)
·       Sitting upright on padding with the back supported
 
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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