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1
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Tadasana
Mountain Pose
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2
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Utkatasana
Chair Pose
Remember, we incorporate the yogic philosophy of sinking towards the earth and rising towards the universe, so keep your tail bone in and raise your hands straight up overhead.
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3
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Uttanasana
Standing Forward Bend
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4
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Ardha Uttanasana
Standing Half Forward Bend
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5
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Uttanasana
Standing Forward Bend
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6
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Plank Pose
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7
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Vasisthasana
Side Plank Pose
This version of Side Plank Pose is the advanced modification. You don't need to put your leg in the air and you can only do that if you are able to stretch your foot up to your hand.
Either stack one foot atop the other or place your top foot down on the floor in front of your bottom foot.
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8
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Plank Pose
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9
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Vasisthasana
Side Plank Pose
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10
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Plank Pose
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11
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Chaturanga Dandasana
Four-Limbed Staff Pose
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12
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Urdhva Mukha Svanasana
Upward-Facing Dog
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13
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Adho Mukha Svanasana
Downward-Facing Dog
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14
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Dolphin Pose
Turn your arms in, place your forearms on the floor, then clasp your hands.
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15
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Adho Mukha Svanasana
Downward-Facing Dog
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16
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High Lunge
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17
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Virabhadrasana I
Warrior I Pose
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18
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Virabhadrasana II
Warrior II Pose
Extend your fingertips in opposite directions of one another as if you had a pole across your shoulders.
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19
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Utthita Parsvakonasana
Extended Side Angle Pose
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20
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High Lunge
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21
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Plank Pose
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22
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Chaturanga Dandasana
Four-Limbed Staff 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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Adho Mukha Svanasana
Downward-Facing Dog
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25
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High Lunge
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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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Utthita Parsvakonasana
Extended Side Angle Pose
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29
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High Lunge
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30
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Plank Pose
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31
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Chaturanga Dandasana
Four-Limbed Staff Pose
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32
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Urdhva Mukha Svanasana
Upward-Facing Dog
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33
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Adho Mukha Svanasana
Downward-Facing Dog
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34
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Balasana
Child's Pose
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| Yoga Journal Sequence Builder, Patent pending | |