A 28-Day Intermediate Course in Yoga: Day 8

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
Utkatasana (Fierce Pose)
Garudasana (Eagle Pose)
Bharadwajasana 2 (Bharadwaja’s Pose 2)
Adho Mukha Vrkshasana (Hand Stand)
Salamba Shirshasana 1 (Head Stand 1)
Supta Virasana (Reclined Hero Pose)
Gomukhasana (Cow Face Pose)
·       Full pose with shins together and arm variation
Gomukhasana (Cow Face Pose)
·       Simple variation, no arms, sitting between heels with forward extension
Baddha Konasana (Bound Angle Pose)
Upavishtha Konasana (Seated Angle Pose)
Setu Bandha (Bridge Pose)
Salamba Sarvangasana 1 (Shoulder Stand)
Halasana (Plough 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.

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