A 28-Day Advanced Course in Yoga: Day 24

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  Baddha Konasana (Reclined Bound Angle Pose)
 
Malasana (Garland Pose)
 
Bakasana (Crow Pose)
 
Bhujapidasana (Pressure on the Arm Pose)
 
Tittibhasana (Firefly Pose)
 
Kurmasana (Tortoise Pose)
 
Supta Kurmasana (Sleeping Tortoise Pose)
 
Eka Pada Shirshasana (Single Leg Behind the Head Pose)
 
Skandasana (Skanda’s Pose)
 
Yoga Nidrasana (Yogic Sleep Pose)
 
Yoga Dandasana (Yogic Staff Pose)
 
Yoga Dandasana Balance (Yogic Staff Balance)
 
Supta Virasana (Reclined Hero Pose)
 
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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