A 28-Day Advanced Course in Yoga: Day 5

Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Paripurna Navasana (Full Boat Pose)
 
Ardha Navasana (Half Boat Pose)
 
Ubhaya Padangusthasana (Both Big Toes Pose)
 
Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
 
Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
 
Akarna Dhanurasana (Bow to Ear Pose)
 
Jathara Parivartanasana (Belly Turning pose)
 
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
 
Mayurasana (Peacock Pose)
 
Chakrasana (Wheel Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·              Over chair
 
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.
 
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