Yoga

art+science

Surya Namaskar (2 sets/3-5 rounds)

· 2 sets/3-5 rounds each

· One simple set, one more challenging

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jatara Parivartanasana (Belly Turning Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

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

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Viloma 3 (Interrupted Inhalation and Exhalation – Reclined)

· Lying in Shavasana with the trunk supported

Viloma 6 (Interrupted Inhalation and 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.