A 28-Day Advanced Course in Yoga: Day 26

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)
 
Sayanasana (The Pose of Repose)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Paryankasana (Couch Pose)
 
Vrischikasana 1 (Scorpion Pose 1)
·           With feet on chair
 
Vrischikasana 1 (Scorpion Pose 1)
 
Vrischikasana 1 (Scorpion Pose 1)
·           Drop-backs/hop-ups from chair
 
Urdhva Dhanurasana (Upward Bow Pose)
 
Viparita Chakrasana (Inverted Wheel Pose)
 
Vrischikasana 2 (Scorpion Pose 2)
 
Vrischikasana 2 (Scorpion Pose 2)
·           Drop-backs/hop-ups from stool or table
 
Urdhva Dhanurasana (Upward Bow Pose)
·           Drop-backs from Tadasana (Mountain Pose)
 
Dwi Pada Viparita Dandasana (Double Leg Inverted Staff Pose)
 
Dwi Pada Viparita Dandasana
·           Drop-backs/hop-ups from Shirshasana 1 (Head Stand)
 
Mandalasana (Mandala Pose)
 
Ardha Halasana (Half Plough Pose)
·           Over chair
 
Marichyasana 3 (Marichi’s Pose 3)
 
Janu Shirshasana (Head of the Knee Pose)
 
Pashchimottanasana (Intense West Stretch 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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