A 28-Day Basic/Intermediate Course in Yoga: Day 12

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)
Alternate Pose: Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

Ujjayi 2 (Emphasis of Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the exhalation without straining

Ujjayi 5 (Emphasis of Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the exhalation without straining

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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