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1
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Vrksasana
Tree Pose
Do both sides.
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2
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Ardha Uttanasana
Standing Half Forward Bend
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3
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Utkatasana
Chair Pose
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4
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Ardha Uttanasana
Standing Half Forward Bend
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5
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Plank Pose
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6
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Chaturanga Dandasana
Four-Limbed Staff Pose
Try to keep body off the ground, even while going into the next pose.
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7
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Urdhva Mukha Svanasana
Upward-Facing Dog
At the end of this pose, flex feet and push toes into mat to lift body into the next pose. Keep your legs staight
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8
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Adho Mukha Svanasana
Downward-Facing Dog
Lift right leg.
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9
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High Lunge
Bring right leg forward between arms and bend into lunge.
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10
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Plank Pose
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11
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Chaturanga Dandasana
Four-Limbed Staff Pose
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12
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Urdhva Mukha Svanasana
Upward-Facing Dog
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13
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Adho Mukha Svanasana
Downward-Facing Dog
Bring left leg into the air.
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14
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High Lunge
Bring left leg forward between arms
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15
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Malasana
Garland Pose
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16
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Tadasana
Mountain Pose
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| Yoga Journal Sequence Builder, Patent pending | |