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1
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Sukhasana
Easy Pose
Place palms together, rub. Place warm hands over heart, one above the other. Listen to your heart.
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2
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Ujjayi Pranayama
Conqueror Breath
Create the sounds of the ocean here - exhale, closed mouth AH, inhale with your throat restricted.
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3
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Marjaryasana
Cat Pose
Variation: Knee to chest
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4
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Bitilasana
Cow Pose
Variation: flexed foot to sky
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5
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Salabhasana
Locust Pose
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6
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Gomukhasana
Cow Face Pose
Precede cow face with 1) seated side stretches 2)arms overhead 3)arm to ear, back arm behind 4)arms above, to back of neck 5) clasped hands behind back to waist 6) elbow stretch 7) anjuli mudra to back
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7
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Baddha Konasana
Bound Angle Pose
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8
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
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9
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Supta Padangusthasana
Reclining Big Toe Pose
Follow with reclining knee to chest
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10
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Utkatasana
Chair Pose
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11
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High Lunge
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12
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High Lunge, Variation
Follow with Goddess pose and Star
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13
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Virabhadrasana I
Warrior I Pose
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14
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Virabhadrasana III
Warrior III Pose
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15
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Setu Bandha Sarvangasana
Bridge Pose
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16
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Ustrasana
Camel Pose
Variation: one foot bent 90 out front, back toes curled under. Reach for back heel with same side hand. Lift bent knee side arm skyward.
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17
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Bharadvajasana I
Bharadvaja's Twist
Therapeutic for carpal tunnel. Open chest.
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18
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Balasana
Child's Pose
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19
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Savasana
Corpse Pose
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| Yoga Journal Sequence Builder, Patent pending | |