A 28-Day Advanced Course in Yoga: Day 10

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 (Peacock Feather Pose)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Padangusthasana (Big Toe Pose)
 
Ardha Baddha Padmottanasana (Half bound Lotus Intense Stretch Pose)
 
Akarna Dhanurasana (Bow to Ear Pose)
 
Janu Shirshasana (Head of the Knee Pose)
 
Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense west Stretch Pose)
 
Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
 
Upavishtha Konasana (Seated Angle Pose)
 
Parshva Upavishtha Konasana (Side Seated Angle Pose)
 
Parivrtta Upavishtha Konasana (Revolved Seated Angle Pose)
 
Pashchimottanasana (Intense West Stretch Pose)
 
Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)
 
Shalabhasana (Locust 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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