sequence builder

Eka Pada Rajakapotasana

One-Legged King Pigeon Pose

Adho Mukha Svanasana

Downward-Facing Dog

Uttanasana

Standing Forward Bend

Tadasana

Mountain 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.

Hold 8 breaths then walk/step forward to soft uttanasana.

hold for 10 breaths. bend knees inhale and roll up leaving head for last.

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.

Build a Sequence

Sample Sequence

2 of 5

Yoga of the Berwicks - week 6

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

Subscribe and
Get 2 Free Issues
+ 2 Free Gifts!