Yoga

art+science

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.