A 28-Day Intermediate 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)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·       Over chair
 
Kapotasana (Pigeon Pose)
·       Over chair
 
Urdhva Dhanurasana (Upward Bow Pose)
·       Feet on chair
 
Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
·       Feet on chair
 
Urdhva Dhanurasana (Upward Bow Pose)
 
Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
 
Jatara Parivartanasana (Belly Turning Pose)
·       Passive variation with 2-3 blankets under pelvis and lower back
 
Setu Bandha (Bridge Pose)
Alternate Pose: Parshva Bharadwajasana (Side Bharadwaja’s Pose)—lying to side over bolster
 
Salamba Sarvangasana 1 (Shoulder Stand)
Alternate Pose: Ardha Halasana (Half Plough Pose)—legs on chair
 
Halasana (Plough Pose)
Alternate Pose: Pashchimottanasana (Intense West Stretch Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – 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.
 

print this article