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Exercises

Set 1: 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
20 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Upward Salute
15 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Look up with Arched Back
Look up with Arched Back
15 seconds
Standing Forward Bend
Standing Forward Bend
20 seconds
Chair Pose
Chair Pose
30 seconds

Set 2: 3 rounds
Standing Forward Bend
Standing Forward Bend
20 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Plank
Plank
20 seconds
Chaturanga
Chaturanga
15 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds
Standing Forward Bend
Standing Forward Bend
20 seconds
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

Set 3: 2 rounds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Upward Salute
20 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
20 seconds
Right Runner's Lunge
Right Runner's Lunge
20 seconds
Warrior 1 with High Lunge - Right
20 seconds
Right Runner's Lunge
Right Runner's Lunge
10 seconds
Plank
Plank
15 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward-Facing Dog with Left Leg Raise
20 seconds
Left Lunge
Left Lunge
20 seconds
Warrior 1 with High Lunge - Left
20 seconds
Left Runner's Lunge
Left Runner's Lunge
10 seconds
Plank
Plank
15 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds

Set 4: 2 rounds
Downward Facing Dog
Downward Facing Dog
20 seconds
Right Twisting Down Dog
Right Twisting Down Dog
15 seconds
Right Lunge
20 seconds
Warrior 1 with High Lunge - Right
12 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Left Twisting Down Dog
Left Twisting Down Dog
15 seconds
Left Lunge
Left Lunge
20 seconds
Warrior 1 with High Lunge - Left
15 seconds
Left Warrior 2
Left Warrior 2
20 seconds

Set 5: 1 round
Downward Facing Dog
Downward Facing Dog
20 seconds
Right High Lunge
Right High Lunge
15 seconds
Right Low Lunge
Right Low Lunge
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Right Triangle
Right Triangle
20 seconds
Right Peaceful Warrior
Right Peaceful Warrior
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Dolphin Dog
Dolphin Dog
15 seconds
Left High Lunge
Left High Lunge
15 seconds
Left Low Lunge
Left Low Lunge
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Left Triangle
20 seconds
Left Peaceful Warrior
Left Peaceful Warrior
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Dolphin Dog
Dolphin Dog
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds

Set 6: 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
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Stand tall on the entire sole of your left foot. Bend the right knee and place it on the inner thigh. Make sure your shoulders and head are vertically aligned. Keep toes pointed down.
Left Tree
20 seconds
Left Standing Split
Left Standing Split
20 seconds
Left Warrior III
Left Warrior III
20 seconds
Left Dancer's Pose
20 seconds
Garland Pose
Garland Pose
30 seconds
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
Try tree pose with prayer hands.
Right Tree
20 seconds
Right Standing Split
Right Standing Split
20 seconds
Right Warrior III
Right Warrior III
20 seconds
Right Dancer's Pose
20 seconds

Set 7: 2 rounds
Seated Moon Stretch
Seated Moon Stretch
30 seconds
Cat Cow
Cat Cow
30 seconds
Child's Pose
Child's Pose
20 seconds
Locust
Locust
20 seconds
Child's Pose
Child's Pose
10 seconds
Bow Pose
Bow Pose
20 seconds
Corpse
Corpse
20 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Wheel Pose
Wheel Pose
30 seconds
Corpse
Corpse
15 seconds


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