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1
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Bharadvajasana I
Bharadvaja's Twist
warm up by letting knees fall from side to side, make hip circles when your knees come to rest on the side, do dolphin dives over knee on each side, during twist let body come to rest on a bolster facing back of room
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2
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Anjali Mudra
Salutation Seal
bow to the teacher inside you, to the light inside you
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3
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Gomukhasana
Cow Face Pose
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4
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Padmasana
Lotus Pose
while in lotus try some shoulder stretches with a strap, 1)arms by your ears lower behind you, 2)arms behind you rotate so strap is verticle to the ground, back and forth, 3) shorten strap so arms ar parallel, bend elbows so hands are behind head
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5
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Dandasana
Staff Pose
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6
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Matsyasana
Fish Pose
Try supported fish with a bolster up against your tailbone running the length of your spine
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7
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Ustrasana
Camel Pose
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8
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Balasana
Child's Pose
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9
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Virasana
Hero Pose
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10
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Supta Virasana
Reclining Hero Pose
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11
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Supta Padangusthasana
Reclining Big Toe Pose
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12
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Janu Sirsasana
Head-to-Knee Forward Bend
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13
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Krounchasana
Heron Pose
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14
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Upavistha Konasana
Wide-Angle Seated Forward Bend
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15
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Malasana
Garland Pose
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16
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Parighasana
Gate Pose
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17
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Prasarita Padottanasana
Wide-Legged Forward Bend
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18
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Uttanasana
Standing Forward Bend
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