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1
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Viparita Karani
Legs-Up-the-Wall Pose
simple meditation.
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2
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Bitilasana
Cow Pose
from table on exhalation. flow to cat
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3
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Marjaryasana
Cat Pose
on inhalation;flow between cow and cat 10 times with breath; segue to table twist on both sides; segue to balancing cat and side arch. ADD BALASANA!
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4
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Adho Mukha Svanasana
Downward-Facing Dog
from balasana on exhalation. hold 8 breaths then segue to eka pada adho mukha svanasana on inhalation. exhalae, swing leg forward and segur to eka pada raja kapotasana
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5
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
Use props under forward leg buttocks and hanss if needed. hold 8 breaths then on exhalation bring head toward floor. use blocks or hands to support head if needed. hold 8 breaths. inhale to release, exhale and step back to down dog.
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6
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Adho Mukha Svanasana
Downward-Facing Dog
Hold 8 breaths then walk/step forward to soft uttanasana.
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7
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Uttanasana
Standing Forward Bend
hold for 10 breaths. bend knees inhale and roll up leaving head for last.
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8
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Tadasana
Mountain Pose
with urdhva hastasana and side bends, 5 to each side, switch hands, side bends 5 times more each side. Release hands, but leave arms up and use exhalation to come to uttanasana.
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9
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Uttanasana
Standing Forward Bend
bring hands to floor/blocks on either side of feet. inhale and step back to lunge.
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10
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High Lunge
Hold lunge for 8 breaths then bring back knee down. tke hand to top of front knee. Try straightening back leg. When stable, use inhalation to take arms over head. hold 3- 8 breaths. To release progress backwards to lunge. Repeat entire sequence on other side.
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11
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Virabhadrasana I
Warrior I Pose
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12
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High Lunge
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13
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Virabhadrasana I
Warrior I Pose
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14
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Virabhadrasana III
Warrior III Pose
Hold vira iii for 3 - 8 breaths, then repeat on other side
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15
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Tadasana
Mountain Pose
from tadasana, perform uttanasana. hold 10 breaths, then sit for twist
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16
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Ardha Matsyendrasana
Half Lord of the Fishes Pose
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17
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Paschimottanasana
Seated Forward Bend
demonstrate belted and non belted. hold either for 10 breaths
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18
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Savasana
Corpse Pose
Stay warm, focus on breath hold 10 -15 minutes.
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| Yoga Journal Sequence Builder, Patent pending | |