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1
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Ardha Uttanasana
Standing Half Forward Bend
swan_dive_down_to_forward_fold__hold_for_10_seconds.
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2
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Utkatasana
Chair Pose
come_up_to_chair_pose__hold_for_10_seconds.
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3
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Ardha Uttanasana
Standing Half Forward Bend
swan_dive_back_down_into_forward_fold__hold_for_10_seconds.
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4
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Dolphin Plank Pose
hands_forward_into_plank__hold_for_10_seconds.
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5
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Adho Mukha Svanasana
Downward-Facing Dog
lift_hips_for_downward-facing_dog__hold_for_10_seconds._bicycle_those_calves_for_10_seconds.
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6
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Balasana
Child's Pose
and_down_to_child's_pose_to_rest__find_your_breath._hold_20_seconds.
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7
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Adho Mukha Svanasana
Downward-Facing Dog
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8
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High Lunge, Variation
step_right_leg_forward_for_high_lunge__hold_for_20_seconds.
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9
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Virabhadrasana I
Warrior I Pose
lean_it_back_for_warrior_1__hold_10_seconds.
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10
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Virabhadrasana II
Warrior II Pose
and_warrior_2__hold_for_10_seconds.
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11
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Virabhadrasana III
Warrior III Pose
lift_the_left_leg_for_warrior_3__hold_for_10_seconds.
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12
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Anjaneyasana
Low Lunge
lower_left_leg_for_low_lunge__use_hands_for_support__option_to_lift_the_hands_to_lengthen_the_lever_&_intensify_the_workout._hold_for_20_seconds.
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13
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Adho Mukha Svanasana
Downward-Facing Dog
come_back_to_down_dog__hold_for_10_seconds._bicycle_those_calves_for_10_seconds.
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14
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Balasana
Child's Pose
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15
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Adho Mukha Svanasana
Downward-Facing Dog
right_leg_forward__hold_for_30_seconds.
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16
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High Lunge, Variation
step_left_leg_up_for_high_lunge__hold_for_20_seconds.
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17
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Virabhadrasana I
Warrior I Pose
and_moving_now_to_warrior_1__hold_for_10_seconds.
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18
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Virabhadrasana II
Warrior II Pose
and_warrior_2__hold_for_10_seconds.
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19
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Virabhadrasana III
Warrior III Pose
lift_the_right_leg_for_warrior_three__hold_for_10_seconds.
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20
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Anjaneyasana
Low Lunge
lower_right_leg_for_low_lunge__hold_for_20_seconds.
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21
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Adho Mukha Svanasana
Downward-Facing Dog
downward_dog__hold_for_10_seconds._bicycle_those_calves_for_10_seconds.
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22
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Balasana
Child's Pose
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23
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Adho Mukha Svanasana
Downward-Facing Dog
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24
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
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25
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Adho Mukha Svanasana
Downward-Facing Dog
hold_for_10_seconds._bicycle_those_calves_for_10_seconds.
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26
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
other_leg._hold_for_30_seconds.
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27
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Adho Mukha Svanasana
Downward-Facing Dog
hold_for_10_seconds._bicycle_those_calves_for_10_seconds.
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28
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Tadasana
Mountain Pose
come_up_for_mountain_pose__find_your_footing_on_the_mat._hold_for_10_seconds.
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29
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Vrksasana
Tree Pose
right_foot_up_for_tree_pose._hold_for_20_seconds.
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30
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Tadasana
Mountain Pose
find_your_balance_on_the_mat__hold_for_10_seconds.
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31
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Vrksasana
Tree Pose
left_foot_up_for_tree_pose._hold_for_20_seconds.
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| Yoga Journal Sequence Builder, Patent pending | |