PROGRAMME 11

A fairly strong physical practice.

          Prepare by going through the Warm Up Programme.

          Practice an introduction to the headstand, or an alternative such as Child Pose, or Dog.

          Triangle - Trikonasana

          Reverse triangle - Parivrtta trikonasana

          Long stretch – Parsvakonasana, or Standing Swallow

          Reverse long stretch - Parivrtta parsvakonasana

          Warrior - Virabhadrasana

          Half moon - Ardha chandrasana

          Flank stretch – Parsvottanasana

          Wide splits - Prasarita padottanasana

          Toe hold - Padangusthasana

          Hands under toes - Padahastasana

          Hands behind toes - Uttanasana

          Kneeling side bend - Parighasana

          Leg raises or other abdominal work

          Boat - Navasana

          Half boat - Ardha navasana

          Shoulder stand - Salamba sarvangasana

          Plough - Halasana

          Choking pose - Karnapidasana

          Shoulder stand, 1 leg down - Eka pada sarvangasa

          Maltese cross - Jatara parivartanasana

          Breathing in Savasana - Ujjayi pranayama, 5 mins

                   with inhalation retention  (Antara kumbhaka)