art+science
Surya Namaskar (2 sets/3-5 rounds)
á
2 sets/3-5
rounds each
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One simple
set, one more challenging
Virasana/Parvatasana
(Mountain Pose in Hero Pose)
Virasana/Garudasana Arms
(Eagle Pose arms in Hero Pose)
Gomukhasana (Cow Face Pose)
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Full
pose
Pashchima Namaskar
Padmasana (Reverse Prayer Pose in Lotus Pose)
Vashisthasana 1
(VashisthaÕs Pose 1)
Chaturanga Dandasana (Four
Limbed Staff Pose)
Purvottanasana (Intense
East Stretch Pose)
Bharadwajasana 1
(BharadwajaÕs Pose 1)
Bharadwajasana 2
(BharadwajaÕs Pose 2)
Adho Mukha Vrkshasana (Hand
Stand)
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With
hand position variations: hands turned out and back
Pincha Mayurasana (Forearm
Stand)
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With
arm position variations: palms turned up as well as down
Shirshasana 1 (Head Stand
1)
Shirshasana 2 (Head Stand
2)
Shirshasana 3 (Head Stand
3)
Baddha Hasta Shirshasana
(Bound Hand Head Stand)
Mukta Hasta Shirshasana
(Free Hand Head Stand)
Supta Virasana (Reclined
Hero Pose)
Setu Bandha (Bridge Pose)
Salamba Sarvangasana 1
(Shoulder Stand 1)
Salamba Sarvangasana 2
(Shoulder Stand 2)
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With
arm variations: both finger interlocks, palms turned up and out, down and out
Niralamba Sarvangasana 1
(Unsupported Shoulder Stand 1)
Niralamba Sarvangasana 2
(Unsupported Shoulder Stand 2)
Halasana (Plough Pose)
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With
arm variations: both finger interlocks, palms turned up and out, down and out
Shavasana
Dharana
(Meditation)
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Sitting
upright on padding with the back supported
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Simple focus:
counting breaths, mantra repetition, etc.