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1
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Anjali Mudra
Salutation Seal
Open your heart and release the day's anxiety; approach your practice from the heart with an attitude of compassion and awareness.
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2
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Surya Bhedana Pranayama
Single Nostril Breath
Inhale through right nostril; exhale through left nostril to stimulate brain and increase body heat.
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3
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Parighasana
Gate Pose
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4
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Ustrasana
Camel Pose
Reduce anxiety and fatigue while countering the effects of sitting all day.
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5
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Agnistambhasana
Fire Log Pose
Open your hips to relieve back pain.
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6
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Marichyasana III
Marichi's Pose
Improve digestion, stimulate the brain, and eliminate fatigue with a simple twist.
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7
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Baddha Konasana
Bound Angle Pose
Nourish internal organs and relieve anxiety and fatigue from a comfortable position.
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8
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Upavistha Konasana
Wide-Angle Seated Forward Bend
Calm your mind, stimulate your organs, open your groin.
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9
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Janu Sirsasana
Head-to-Knee Forward Bend
Relax deeply while stimulating internal organs and stretching back and legs.
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10
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Paschimottanasana
Seated Forward Bend
Challenging and relaxing, tones digestive system and soothes the mind.
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11
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Balasana
Child's Pose
A calming pose; enter it at any point during the sequence.
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12
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Sphinx Pose
Optional: follow with cobra pose to open the heart even further. Rest again in child's pose before moving on.
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13
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Salamba Sarvangasana
Supported Shoulderstand
Turn your world upside down!
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14
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Halasana
Plow Pose
Counterbalance this pose by performing fish pose afterward, and/or reclined bound angle pose, before preparing for headstand.
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15
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Salamba Sirsasana
Supported Headstand
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16
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Supta Padangusthasana
Reclining Big Toe Pose
Breathe and relax into the stretch. Don't think about finishing. Don't think about what comes next.
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17
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Dhyana
Calm Heart Meditation
OM.
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| Yoga Journal Sequence Builder, Patent pending | |