sequence builder

Tadasana

Mountain Pose

Urdhva Hastasana

Upward Salute

Ardha Uttanasana

Standing Half Forward Bend

Uttanasana

Standing Forward Bend

Inhale to bring arms up, then use exhalation to find slight backbend. Saty for 3 breaths, then exhale and swan dive to uttanasana. inhale to ardha uttanasana, exhale to uttanasana and repeat 2 times more. Hold last uttanasana for three breaths, then inhale strongly to come up to urdhva hastasana then lower arms to tadasana. Repeat sequence 2 more times on the half breath.

Repeat 3 times during sequence.

At end of 1st sequence, hold for 3 breaths. Then include as flow for half breath only, entering pose on exhalation, releasing on inhalation.

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Sample Sequence

3 of 5

Yoga of the Berwicks - week 5

Gentle Yoga

By yoginipat

^*The exercise instructions and advice presented on this site are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants and distributors of YogaJournal.com and the Sequence Builder disclaim any liability for loss or injury in connection with the exercises created or shown, or the instruction and advice created or expressed herein.

Yoga Journal Sequence Builder, Patent pending

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