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Description

1. Instead of Heron Pose: In staff pose, hold one leg under the knee and make circles with lower leg while pointing that foot clockwise and anticlockwise. 2. Instead of around the world: Do windmills in staff pose. That is in staff pose keep your feet slightly apart and join hands in front of you (like a gun). Then stretch to the left leg and then to the right and then back in circles.


Exercises

Set 1: 1 round
Staff Pose With Ankle Rotations
Staff Pose With Ankle Rotations
1 minute
Heron Pose
Heron Pose
2 minutes
Butterfly
Butterfly
1 minute
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minute
Upward V
Upward V
20 seconds
Butterfly
Butterfly
10 seconds
In and Outs
In and Outs
30 seconds
Corpse
Corpse
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Right Leg Circles
Right Leg Circles
30 seconds
Left Leg Circles
Left Leg Circles
30 seconds
Rotating Leg Lifts
Rotating Leg Lifts
40 seconds
Supine Butterfly
Supine Butterfly
30 seconds
Pilates Scissors
Pilates Scissors
1 minute
Leg Lifts
Leg Lifts
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Lying Rowing
1 minute
Transition
Transition
20 seconds
Boat Pose
Boat Pose
25 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute

Set 2: 1 round
Wrist Extensor Stretches
Wrist Extensor Stretches
20 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
20 seconds
Outward Wrist Circles
Outward Wrist Circles
15 seconds
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Seated Side Stretches
Seated Side Stretches
40 seconds
Fish Pose
Fish Pose
1 minute

Set 3: 1 round
The Saw
The Saw
1 minute
Arm Pumps In Staff Pose
Arm Pumps In Staff Pose
40 seconds
Pilates Rowing
Pilates Rowing
1 minute
Pilates Around the World (In Staff Pose)
Pilates Around the World (In Staff Pose)
1 minute
Garland Pose
Garland Pose
15 seconds
Garland Pose Stretch 1
Garland Pose Stretch 1
1 minute
Garland Pose With Arm Pumps
Garland Pose With Arm Pumps
30 seconds
Standing Forward Bend
Standing Forward Bend
10 seconds
Garland Pose
Garland Pose
10 seconds
Standing Forward Bend
Standing Forward Bend
10 seconds
Garland Pose
Garland Pose
10 seconds
Standing Forward Bend
Standing Forward Bend
10 seconds
Good Morning Sunshines
Good Morning Sunshines
15 seconds


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