Yoga

art+science

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)

Salamba Shirshasana 1 (Head Stand 1)

Viparita Dandasana (Inverted Staff Pose)

Kapotasana (Pigeon Pose)

· On chair

Vrschikasana 1 (Scorpion Pose)

· Feet on chair

Urdhva Dhanurasana (Upward Bow Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose)

· Lie sideways over bolster with knees, bent, legs to opposite side

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough 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.