28-Day Advanced Course in Yoga: Day 1yogaartandscience.com/pblog/assets/AdvancedYoga.pdfPincha...

Yogaart+science28-Day Advanced Course in Yoga: Day 1

Surya Namaskar (2 sets/3-5 rounds)• 2 sets/3-5 rounds each• One simple set, one more challenging

Vrkshasana (Tree Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 1 (Warrior Pose 2)


Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)

Padangusthasana (Big Toe Pose)

Padahastasana (Hand Under Foot Pose)

Uttanasana (Intense Stretch Pose)

Urdhva Prasarita Ekapadasana (One Foot Extended Up Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Salamba Shirshasana 1 (Head Stand 1)

Supta Virasana (Reclined Hero Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Dharana (Meditation)• Sitting upright on padding with the back supported• Simple focus: counting breaths, mantra repetition, etc.

© 2007 Witold [email protected] http://www.yogaartandscience.com


Surya Namaskar (2 sets/3-5 rounds)• 2 sets/3-5 rounds each• One simple set, one more

challenging





Supta Baddha Konasana (Reclined BoundAngle Pose)

Gomukhasana (Cow Face Pose)• Full pose with shins together

Gomukhasana (Cow Face Pose)• Forward extension, sitting between

heels

Adho Mukha Ardha Padmasana (DownwardFacing Half Lotus Pose)

Ardha Baddha Padma Pashchimottanasana(Half Bound Lotus Intense West Stretch Pose)

Yoga Mudrasana (Yogic Seal Pose)

Parvatasana (Mountain Pose)

Lolasana (Tremulous Pose)

Tolasana (Scale Pose)

Urdhva Kukkutasana (Upward Cockerel Pose)

Galavasana (Galava’s Pose)

Vajrasana (Thunderbolt Pose)• Roll behind knees





Dharana (Meditation)• Sitting upright on padding with the

back supported• Simple focus: counting breaths,

mantra repetition, etc.




challenging








Baddha Konasana (Bound Angle Pose)

Maha Mudra (The Great Seal)

Janu Shirshasana (Head of the Knee Pose)

Parivrtta Janu Shirshasana (Revolved Head ofthe Knee Pose)

Ardha Baddha Padma Pashchimottanasana(Half Bound Lotus Intense West StretchPose)

Triang Mukhaikapada Pashchimottanasana(Three Limbs Facing Intense West StretchPose)

Krounchasana (Heron Pose)

Marichyasana 1 (Marichi’s Pose1)

Eka Pada Mula Bandhasana (Single Leg RootLock Pose)

Marichyasana 2 (Marichi’s Pose 2)

Marichyasana 5 (Marichi’s Pose 5)• Also known as Marichyasana E in the

Ashtanga Vinyasa System

Vajrasana (Tunderbolt Pose)• With roll behind knees







Adho Mukha Shvanasana (Downward Facing Dog Pose)• Head supported on block

Salamba Shirshasana 1 (Head Satnd 1)

Jathara Parivartanasana (Belly Turning Pose)• 3-5 blankets under legs, pelvis and lower ribs

Parshva Bharadwajasana (Side Bharadwaja’s pose)• Lie sideways over bolster/blankets with legs bent

Sarvangasana over chair (Shoulder Stand)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Virasana (Reclined Hero Pose)• Over bolster

Setu Bandha (Bridge Pose)• Over Bolster

Viparita Karani (Upside Down Pose)






Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Ubhaya Padangusthasana (Both Big Toes Pose)

Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)

Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)

Akarna Dhanurasana (Bowto to Pose)

Jathara Parivartanasana (Belly Turning pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mayurasana (Peacock Pose)

Chakrasana (Wheel Pose)




Viparita Dandasana (Inverted Staff Pose)• Over chair









challenging



Pincha Mayurasana 1 (Forearm Stand)



Malasana (Garland Pose)

Bakasana (Crow Pose)

Eka Hasta Bhujasana (One Hand and ArmPose)

Ashtavakrasana (Ashtavakra’s Pose)

Eka Pada Bakasana 1 (Single Leg Crow Pose1)

Eka Pada Bakasana 2 (Single Leg Crow Pose2)

Dwi Hasta Bhujasana (Two Hand and ArmPose)

Bhujapidasana (Pressure on the Arm Pose)

Tittibhasana (Firefly Pose)

Vishvamitrasana (Vishvamitra’s Pose)

Eka Pada Koundinyasana 2 (Single LegKoundinya’s Pose 2)





Pratyahara (Sense Withdrawal)• Lying in Shavasana with a head

wrap, focusing on releasing thesense organs




•



Complete Rest

OR


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





Utthita Trikonasana (Extended Triangle Pose)


Utthita Parshvakonasana (Extended Side Angle Pose)

Parighasana (Gate Pose)

Ardha Chandrasana (Half Moon Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Ardha Baddha Padma Padottanasana (Half Bound Lotus Intense West Stretch Pose)

Garudasana (Eagle Pose)



Pincha Myaurasana (Forearm Stand)













Pincha Myaurasana (Forearm Stand)



Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Adho Mukha Padmasana (Downward Facing Lotus Pose)


Simhasana 2 (Lion Pose 2)

Matsyasana (Fish Pose)

Gorakshasana (Cowherd Pose)

Baddha Padmasana (Bound Lotus Pose)

Supta Vajrasana (Reclined Thunderbolt Pose)

Parshva Padmasana in Sarvangasana (Side Lotus in Shoulder Stand)

Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)

Vajrasana (Thunderbolt Pose)• With roll behind knees









challenging



Pincha Mayurasana (Peacock Feather Pose)






Padangusthasana (Big Toe Pose)

Ardha Baddha Padmottanasana (Half boundLotus Intense Stretch Pose)

Akarna Dhanurasana (Bow to Ear Pose)

Janu Shirshasana (Head of the Knee)

Parivrtta Janu Shirshasana (Revolved Head ofthe Knee Pose)

Ardha Baddha Padma Pashchimottanasana(Half Bound Lotus Intense west StretchPose)

Ardha Matsyendrasana 2 (Half Lord of theFishes Pose 2)

Upavishtha Konasana (Seated Angle Pose)

Parshva Upavishtha Konasana (Side SeatedAngle Pose)

Parivrtta Upavishtha Konasana (RevolvedSeated Angle Pose)

Pashchimottanasana (Intense West StretchPose)

Parivrtta Pashchimottanasana (RevolvedIntense West Stretch Pose)

Shalabhasana (Locust Pose)








Salamba Shirshasana 1 (Head Satnd 1)


















Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Bekhasana (Frog Pose)

Padangustha Dhanurasana (Big Toe Bow Pose)

Gherandasana 1 (Gheranda’s Pose 1)

Gherandasana 2 (Gheranda’s Pose 2)

Ardha Halasana (Half Plough Pose)• Over a chair



Pashchimottanasana (Intense West Stretch Pose)






challenging






Adho Mukha Ardha Padmasana (DownwardFacing Half Lotus Pose)






Marichyasana 5 (Marichi’s Pose 5)• Also known as Marichyasana E• Forward extension with one leg in

Virasana

Marichyasana 6 (Marichi’s Pose 6)• Also known as Marichyasana F• Twist with on leg in Virasana

Kurmasana (Tortoise Pose)

Eka Pada Shirshasana (Single Leg Behind theHead Pose)

Marichyasana 7 (Marichi’s Pose 7)• Also known as Marichyasana G• Forward extension with one leg in

Eka Pada Shirshasana)

Marichyasana 8 (Marichi’s Pose 8)• Also known as Marichyasana H• Forward extension with one leg in

Eka Pada Shirshasana)










Complete Rest

OR









Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Vatayanasana (Horse Pose)



Padmasana in Adho Mukha Vrkshasana (Lotus Pose in Hand Stand)


Padmasana in Pincha Mayurasana (Lotus Pose in Forearm Stand)


Padmasana in Shirshasana (Lotus Pose in Head Stand)

Parshva Padmasana in Shirshasana 1 (Side Lotus Pose in Head Stand)

Pindasana in Shirshasana (Lotus Pose in Head Stand)



Salamba Sarvangasana (Shoulder Stand)

Padmasana in Sarvangasana (Lotus Pose in Shoulder Stand)

Parshva Padmasana in Sarvangasana (Side Lotus Pose in Shoulder Stand)

Uttana Padma Mayurasana (intense Stretch Lotus Peacock Pose)












Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Pashasana (Noose Pose)

Parshva Bakasana (Side Crow Pose)

Dwi Pada Koundinyasana (Double Leg Koundinya’s Pose)

Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)

Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)

Eka Pada Galavasana (Single Leg Galava’s Pose)

Urdhva Kukkutasana Upward Cockerel Pose)

Galavasana (Galava’s Pose)

Parshva Kukkutasana (Side Cockerel Pose)

Yogadandasana (Yoga Staff Pose)• Arm balance variation









challenging

Virasana/Parvatasana (Mountain Pose in HeroPose)

Virasana/Garudasana Arms (Eagle Pose arms inHero Pose)

Gomukhasana (Cow Face Pose)• Full pose

Pashchima Namaskar Padmasana (Reverse PrayerPose in Lotus Pose)

Vashisthasana 1 (Vashistha’s Pose 1)

Chaturanga Dandasana (Four Limbed Staff Pose)

Purvottanasana (Intense East Stretch Pose)



Adho Mukha Vrkshasana (Hand Stand)• With hand position variations: hands

turned out and back

Pincha Mayurasana (Forearm Stand)• With arm position variations: palms

turned up as well as down

Shirshasana 1 (Head Stand 1)



Baddha Hasta Shirshasana (Bound Hand HeadStand)

Mukta Hasta Shirshasana (Free Hand Head Stand)



Salamba Sarvangasana 1 (Shoulder Stand 1)

Salamba Sarvangasana 2 (Shoulder Stand 2)• With arm variations: both finger

interlocks, palms turned up and out,down and out

Niralamba Sarvangasana 1 (Unsupported ShoulderStand 1)

Niralamba Sarvangasana 2 (Unsupported ShoulderStand 2)

Halasana (Plough Pose)• With arm variations: both finger

interlocks, palms turned up and out,down and out

Shavasana









Parshva Bharadwajasana (Side Bharadwaja’s pose)• Lie sideways, face down over bolster/blankets with legs bent










challenging




Sayanasana (Pose of Repose)



Hanumanasana (Hanuman’s Pose)

Eka Pada Raja Kapotasana 1 (Single Leg KingPigeon Pose 1)




Rajakapotasana (King Pigeon Pose)

Ganda Bherundhasana (Formidable CheekPose)

Padangustha Dhanurasana (Big Toe BowPose)

Kapinjalasana (Kapinjala’s Pose)

Natarajasana (King Dancer Pose)

Ardha Halasana (Half Plough Pose)• Over chair











challenging

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)



Parivrtta Supta Padangusthasana (RevolvedReclined Bog Toe Pose)

Anantasana (Vishnu’s Couch pose)

Uttana Padasana (Face Up Leg Pose)

Utthita Hasta Padangusthasana 1 (Extended HandTo Big Toe Pose 1)



Parivrtta Hasta Padangusthasana (Revolved Handto Big Toe Pose)



Eka Pada Adho Mukha Vrkshasana (SingleLeg Hand Stand)

Parshvaikapada Adho Mukha Vrkshasana(Single Leg to the Side Hand Stand)

Salamba Shirshasana (Head Stand)

Eka Pada Shirshasana (Single Leg HeadStand)

Parshvaikapada Shirshasana (Single Leg tothe Side Head Stand)



Salamba Sarvangasana (Shoulder Stand)

Eka Pada Sarvangasana (Single Leg ShoulderStand)

Parshvaikapada Sarvangasana (Single Leg tothe Side Shoulder Stand)








Complete Rest

OR









challenging






Padmasana (Lotus Pose)


Tolasana (Scale Pose)

Simhasana 2 (Lion Pose 2)

Matsyasana (Fish Pose)

Kukkutasana (Cockerel Pose)

Garbha Pindasana (Embryo in the WombPose)

Baddha Padmasana (Bound Lotus Pose)

Yoga Mudrasana (Yogic Seal Pose)

Supta Vajrasana (Reclined Thunderbolt Pose)

Vajrasana (Thunderbolt Pose)• With roll behind knees.





Ujjayi 4 (Emphasis of Inhalation andExhalation – Reclined)

• Lying in Shavasana with the trunksupported

Nadi Shodhana 1b (Basic Alternate NostrilBreathing – Seated)

• Sitting upright on padding with theback supported









challenging






Vashisthasana 1 (Vashista’s Pose 1)

Vashisthasana 2 (Vashista’s Pose 2)

Kasyapasana (Kasyapa’s Pose)

Eka Hasta Bhujasana (Single Leg and ArmPose)

Ashtavakrasana (Ashtavakra’s Pose)


Supta Kurmasana (Sleeping Tortoise Pose)

Bhujapidasana (Pressure on the Arms Pose)


Eka Pada Koundinyasana 2 (Single LegKoundinya’s Pose 2)

Vishvamitrasana (Vishvamitra’s Pose)

















challenging







Bakasana (Crow Pose)

Bhujapidasana (Pressure on the Arm Pose)



Supta Kurmasana (Sleeping Tortoise Pose)

Eka Pada Shirshasana (Single Leg Behind theHead Pose)

Skandasana (Skanda’s Pose)

Yoga Nidrasana (Yogic Sleep Pose)

Yoga Dandasana (Yogic Staff Pose)

Yoga Dandasana Balance (Yogic StaffBalance)


















challenging




Sayanasana (The Pose of Repose)



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 LegInverted 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










wrap, focusing on releasing the senseorgans







challenging

Urdhva Prasarita Padasana (Upward ExtendedFeet Pose)

Jathara Parivartanasana (Belly Turning Pose)





Parshva Shirshasana (Side Head Stand)

Parivrttaikapada Shirshasana (RevolvedSingle Leg Head Stand)

Urdhva Dandasana (Upward Staff Pose)

Viparita Dandasana (Inverted Staff Pose)


Parshva Setu Bandha (Side Bridge Pose)

Eka Pada Parshva Setu Bandha (Single LegSide Bridge Pose)


Eka Pada Parshva Sarvangasana (Single LegSide Shoulder Stand)

Parshva Sarvangasana (Side Shoulder Stand)

Eka Pada Setu Bandha Sarvangasana (SingleLeg Bridge Pose in Shoulder Stand)• Dropping back

Setu Bandha Sarvangasana (Bridge Pose inShoulder Stand)• Dropping Back


Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Karnapidasana (Pressure on the Ear Pose)

Parshva Karnapidasana (Side Pressure on theEar Pose)













Complete Rest

OR

Shavasana (Corpse Pose)• 15 to 30 minutes






28-Day Advanced Course in Yoga: Day 1yogaartandscience.com/pblog/assets/AdvancedYoga.pdfPincha...

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