A 28-Day Advanced Course in Yoga: Day 20

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
Parivrtta Supta Padangusthasana (Revolved Reclined Bog Toe Pose)
Anantasana (Vishnu’s Couch pose)
Uttana Padasana (Face Up Leg Pose)
Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
Utthita Hasta Padangusthasana 2 (Extended Hand To Big Toe Pose 2)
Utthita Hasta Padangusthasana 3 (Extended Hand To Big Toe Pose 3)
Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)
Bharadwajasana 2 (Bharadwaja’s Pose 2)
Adho Mukha Vrkshasana (Hand Stand)
Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)

Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
Salamba Shirshasana (Head Stand)
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
Viparita Dandasana (Inverted Staff Pose)
·           Over chair
Setu Bandha (Bridge Pose)
Salamba Sarvangasana (Shoulder Stand)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side 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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