A 28-Day Advanced Course in Yoga: Day 9

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 Myaurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Adho Mukha Padmasana (Downward Facing Lotus Pose)
 
Parvatasana (Mountain Pose)
 
Simhasana 2 (Lion Pose 2)
 
Matsyasana (Fish Pose)
 
Gorakshasana (Cowherd Pose)
 
Baddha Padmasana (Bound Lotus Pose)
 
Supta Vajrasana (Reclined Thunderbolt Pose)
 
Parshva Padmasana in Sarvangasana (Side Lotus in Shoulder Stand)
 
Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)
 
Vajrasana (Thunderbolt Pose)
·           With roll behind knees
 
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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