A 28-Day Advanced Course in Yoga: Day 22

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)
 
Padmasana (Lotus Pose)
 
Parvatasana (Mountain Pose)
 
Tolasana (Scale Pose)
 
Simhasana 2 (Lion Pose 2)
 
Matsyasana (Fish Pose)
 
Kukkutasana (Cockerel Pose)
 
Garbha Pindasana (Embryo in the Womb Pose)
 
Baddha Padmasana (Bound Lotus Pose)
 
Yoga Mudrasana (Yogic Seal Pose)
 
Supta Vajrasana (Reclined Thunderbolt Pose)
 
Vajrasana (Thunderbolt Pose)
·           With roll behind knees.
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – 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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