A 28-Day Advanced Course in Yoga: Day 12

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 Virasana (Reclined Hero Pose)
 
Shalabhasana (Locust Pose)
 
Bhujangasana (Cobra Pose)
 
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
 
Dhanurasana (Bow Pose)
 
Parshva Dhanurasana (Side Bow Pose)
 
Ushtrasana (Camel Pose)
 
Bekhasana (Frog Pose)
 
Padangustha Dhanurasana (Big Toe Bow Pose)
 
Gherandasana 1 (Gheranda’s Pose 1)
 
Gherandasana 2 (Gheranda’s Pose 2)
 
Ardha Halasana (Half Plough Pose)
·           Over a 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.
 
print this article