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Exercises

Set 1: 3 rounds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
15 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Step or Hop to Plank
Step or Hop to Plank
15 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Plank
Plank
15 seconds

Set 2: 1 round
Rest
Rest
25 seconds

Set 3: 2 rounds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
15 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Step or Hop to Plank
Step or Hop to Plank
15 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Runner's Lunge
Right Runner's Lunge
15 seconds
Downward-Facing Dog with Left Leg Raise
15 seconds
Left Runner's Lunge
Left Runner's Lunge
15 seconds
Plank
Plank
15 seconds

Set 4: 2 rounds
Chaturanga
Chaturanga
15 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Runner's Lunge
Right Runner's Lunge
15 seconds
Right Warrior 1
Right Warrior 1
15 seconds
Right Warrior 2
Right Warrior 2
15 seconds
Right Warrior 3
Right Warrior 3
15 seconds
Plank
Plank
15 seconds
Downward-Facing Dog with Left Leg Raise
15 seconds
Left Runner's Lunge
Left Runner's Lunge
15 seconds
Left Warrior 1
Left Warrior 1
15 seconds
Left Warrior 2
Left Warrior 2
15 seconds
Left Warrior 3
Left Warrior 3
15 seconds
Plank
Plank
15 seconds

Set 5: 2 rounds
Child's Pose
Child's Pose
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Cat Cow
Cat Cow
30 seconds
Seated Pigeon Pose
Seated Pigeon Pose
30 seconds

Set 6: 2 rounds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
15 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
15 seconds

Set 7: 1 round
Camel
Camel
45 seconds
Bow Pose
Bow Pose
45 seconds
Plow Pose
Plow Pose
45 seconds
Easy Pose for Meditation
Easy Pose for Meditation
45 seconds
Corpse
Corpse
45 seconds


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