A 28-Day Advanced Course in Yoga: Day 13

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)
 
Viparita Dandasana (Inverted Staff Pose)
·           Over chair
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Malasana (Garland Pose)
 
Marichyasana 1 (Marichi’s Pose 1)
 
Marichyasana 2 (Marichi’s Pose 2)
 
Marichyasana 3 (Marichi’s Pose 3)
 
Marichyasana 4 (Marichi’s Pose 4)
 
Marichyasana 5 (Marichi’s Pose 5)
·           Also known as Marichyasana E
·           Forward extension with one leg in Virasana
 
Marichyasana 6 (Marichi’s Pose 6)
·           Also known as Marichyasana F
·           Twist with on leg in  Virasana
 
Kurmasana (Tortoise Pose)
 
Eka Pada Shirshasana (Single Leg Behind the Head Pose)
 
Marichyasana 7 (Marichi’s Pose 7)
·           Also known as Marichyasana G
·           Forward extension with one leg in Eka Pada Shirshasana)
 
Marichyasana 8 (Marichi’s Pose 8)
·           Also known as Marichyasana H
·           Forward extension with one leg in Eka Pada Shirshasana)
 
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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