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1
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Virasana
Hero Pose
Modification:Sit on the heels. Interlace the fingers and reach the hands toward the sky.
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2
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Garudasana
Eagle Pose
Modification: Stay seated and take only the arm position.
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3
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Virasana
Hero Pose
Modification: Remain sitting on the heels, and hold the elbows behind the back.
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4
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Balasana
Child's Pose
Modification: Keep the arms reaching forward.
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5
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Adho Mukha Svanasana
Downward-Facing Dog
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6
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Uttanasana
Standing Forward Bend
Modification: Hold your elbows with the opposite hand.
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7
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Urdhva Hastasana
Upward Salute
Modification: Interlace the fingers and extend overhead.
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8
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Garudasana
Eagle Pose
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9
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Ardha Uttanasana
Standing Half Forward Bend
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10
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Plank Pose
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11
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Adho Mukha Svanasana
Downward-Facing Dog
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12
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Uttanasana
Standing Forward Bend
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13
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Garudasana
Eagle Pose
Then, repeat steps 10-11.
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14
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Virabhadrasana I
Warrior I Pose
Modification: Clasp the hands behind your back.
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15
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Plank Pose
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16
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Salabhasana
Locust Pose
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17
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Adho Mukha Svanasana
Downward-Facing Dog
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18
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Uttanasana
Standing Forward Bend
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19
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Tadasana
Mountain Pose
Modification: Hold the opposite elbow behind your back.
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20
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Salabhasana
Locust Pose
Modification: Interlace the fingers behind the back.
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21
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Adho Mukha Svanasana
Downward-Facing Dog
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22
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Virabhadrasana II
Warrior II Pose
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23
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Utthita Trikonasana
Extended Triangle Pose
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24
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Adho Mukha Svanasana
Downward-Facing Dog
Repeat steps 22-24 on the other side. Then repeat steps 20-21.
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25
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Dandasana
Staff Pose
Modification: Take the hands behind you, fingertips toward the wall behind you.
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26
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Marichyasana III
Marichi's Pose
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27
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Gomukhasana
Cow Face Pose
Bend forward.
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