Take Flight
Take a new approach to Bakasana and get yourself airborne with ease.
By Natasha Rizopolous
 1
Sukhasana
Easy Pose

 2
Ujjayi Pranayama
Conqueror Breath

 3
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Virabhadrasana II
Warrior II Pose

Hold for 10-12 breaths on each side, then come to Downward-Facing Dog.
 4
HP_220_Parsvakonasana_150.jpg
Utthita Parsvakonasana
Extended Side Angle Pose

Right Side, fingertips on block. Bring the top hand down to floor, and press up into Downward-Facing Dog.
 5
HP_220_Parsvakonasana_150.jpg
Utthita Parsvakonasana
Extended Side Angle Pose

Left Side, fingertips on block. Bring the top hand to the floor, and press up into Downward-Facing Dog.
 6
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Plank Pose

 7
HP_202_Vasisthasana_150
Vasisthasana
Side Plank Pose

Hold for 5 breaths with the right hand on the floor first, come back to Plank Pose for one breath, then bring the left hand on the floor for the other side.
 8
HP_209_Plank_150.jpg
Plank Pose

 9
Chaturanga
Chaturanga Dandasana
Four-Limbed Staff Pose

With knees on the floor
 10
Sphinx Pose

 11
Marjaryasana
Cat Pose

 12
Bitilasana_CowPose_150
Bitilasana
Cow Pose

To transition, come from a neutral hands-and-knees position inot Uttanasana (Standing Forward Bend), and then stand up in Tadasana (Montain Pose).
 13
Garudasana
Eagle Pose

Hold the first side for 5 breaths, come to Tadasana (Mountain Pose), and then hold the other side for 5 breaths and find Tadasana (Mountain Pose) again.
 14
Malasana
Garland Pose

 15
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Bakasana
Crane Pose

 16
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Balasana
Child's Pose

 17
Baddha Konasana
Bound Angle Pose

 18
savasana_150
Savasana
Corpse Pose

 19
Anjali Mudra
Salutation Seal

 20
Dolphin Plank Pose

 21
Dolphin Plank Pose

 22
Padangusthasana
Big Toe Pose

 23
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Urdhva Mukha Svanasana
Upward-Facing Dog

 24
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Ardha Matsyendrasana
Half Lord of the Fishes Pose

 25
Paschimottanasa_150
Paschimottanasana
Seated Forward Bend

 26
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

 27
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Virabhadrasana II
Warrior II Pose

 28
Salabhasana
Locust Pose

 29
HP_193_Bridge_150.jpg
Setu Bandha Sarvangasana
Bridge Pose

 30
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Savasana
Corpse Pose

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