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1
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Sukhasana
Easy Pose
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2
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Ujjayi Pranayama
Conqueror Breath
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3
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Virabhadrasana II
Warrior II Pose
Hold for 10-12 breaths on each side, then come to Downward-Facing Dog.
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4
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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.
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5
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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.
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6
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Plank Pose
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7
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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.
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8
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Plank Pose
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9
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Chaturanga Dandasana
Four-Limbed Staff Pose
With knees on the floor
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10
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Sphinx Pose
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11
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Marjaryasana
Cat Pose
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12
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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).
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13
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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.
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14
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Malasana
Garland Pose
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15
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Bakasana
Crane Pose
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16
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Balasana
Child's Pose
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17
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Baddha Konasana
Bound Angle Pose
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18
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Savasana
Corpse Pose
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19
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Anjali Mudra
Salutation Seal
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20
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Dolphin Plank Pose
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21
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Dolphin Plank Pose
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22
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Padangusthasana
Big Toe Pose
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23
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Urdhva Mukha Svanasana
Upward-Facing Dog
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24
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Ardha Matsyendrasana
Half Lord of the Fishes Pose
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25
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Paschimottanasana
Seated Forward Bend
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26
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Virabhadrasana I
Warrior I Pose
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27
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Virabhadrasana II
Warrior II Pose
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28
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Salabhasana
Locust Pose
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29
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Setu Bandha Sarvangasana
Bridge Pose
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30
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Savasana
Corpse Pose
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| Yoga Journal Sequence Builder, Patent pending | |