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Exercises

Set 1: 1 round
Plank
Plank
30 seconds
Child's Pose
Child's Pose
25 seconds
Elbow Plank
Elbow Plank
30 seconds
Child's Pose
Child's Pose
25 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
20 seconds
Chaturanga
Chaturanga
30 seconds
Prone Savasana
45 seconds

Set 2: 2 rounds
Butterfly
Butterfly
35 seconds
Center Leg Stretch
Center Leg Stretch
35 seconds
Head to Knee
Head to Knee
1 minute
Hero Pose
Hero Pose
30 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Plank
Plank
30 seconds
Child's Pose
Child's Pose
20 seconds
Elbow Plank
Elbow Plank
30 seconds
Child's Pose
Child's Pose
20 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
20 seconds
Chaturanga
Chaturanga
30 seconds
Prone Savasana
45 seconds
Transition
Transition
45 seconds

Set 4: 1 round
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
35 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
35 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
35 seconds
Chair Pose
Chair Pose
45 seconds
Transition
Transition
20 seconds

Set 5: 1 round
Plank
Plank
30 seconds
Prone Savasana
20 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Prone Savasana
20 seconds
Chaturanga
Chaturanga
20 seconds
Prone Savasana
20 seconds
Sphinx Pose
Sphinx Pose
30 seconds
Prone Savasana
20 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Elbow Plank
Elbow Plank
30 seconds
Prone Cobra
Prone Cobra
30 seconds
Plank
Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Prone Cobra
Prone Cobra
30 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Rest
Rest
45 seconds

Set 7: 2 rounds
Tripod Headstand
Tripod Headstand
1 minute
Camel
Camel
1 minute
Double Leg Stretch
Double Leg Stretch
45 seconds
Lying Spinal Twist
Lying Spinal Twist
1 minute
Transition
Transition
10 seconds

Set 8: 2 rounds
Balancing Stick
Balancing Stick
50 seconds
Big Toe Forward Bend
Big Toe Forward Bend
45 seconds
Chest Openers
Chest Openers
45 seconds
Standing Back Bend
Standing Back Bend
30 seconds


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