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Exercises

Set 1: 1 round
Rest
Rest
15 seconds
Right Half Pigeon
Right Half Pigeon
45 seconds
Rest
Rest
15 seconds
Left Half Pigeon
Left Half Pigeon
45 seconds

Set 2: 1 round
Rest
Rest
15 seconds
Downward Facing Dog
Downward Facing Dog
45 seconds
Rest
Rest
15 seconds
Garland Pose
Garland Pose
45 seconds
Rest
Rest
15 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
45 seconds
Rest
Rest
15 seconds
Left Side Plank
Left Side Plank
45 seconds
Rest
Rest
15 seconds
Right Side Plank
Right Side Plank
45 seconds
Rest
Rest
15 seconds
Balancing Stick
Balancing Stick
45 seconds
Rest
Rest
15 seconds
Balancing Stick
Balancing Stick
45 seconds
Rest
Rest
15 seconds
Hollow Body Holds
Hollow Body Holds
45 seconds
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
15 seconds
Plank
Plank
45 seconds
Rest
Rest
15 seconds
Bow Pose
Bow Pose
45 seconds
Rest
Rest
15 seconds
Right Modified Side Angle
Right Modified Side Angle
45 seconds
Rest
Rest
15 seconds
Left Modified Side Angle
Left Modified Side Angle
45 seconds
Rest
Rest
15 seconds
Try tree pose with prayer hands.
Right Tree
45 seconds
Rest
Rest
15 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
45 seconds
Rest
Rest
15 seconds
Hero Pose
Hero Pose
45 seconds
Rest
Rest
15 seconds
Wheel Pose
Wheel Pose
45 seconds
Rest
Rest
15 seconds
Fish Pose
Fish Pose
45 seconds
Rest
Rest
15 seconds
Shoulder Stands
Shoulder Stands
45 seconds
Rest
Rest
15 seconds
Handstand
Handstand
45 seconds
Rest
Rest
15 seconds
Modified Cobra
Modified Cobra
45 seconds
Rest
Rest
15 seconds
Headstand
Headstand
45 seconds
Rest
Rest
15 seconds
Butterfly
Butterfly
45 seconds
Rest
Rest
15 seconds
Standing Forward Bend
Standing Forward Bend
45 seconds
Rest
Rest
15 seconds
Supermans
Supermans
45 seconds

Set 3: 1 round
Rest
Rest
15 seconds
Chair Pose
Chair Pose
45 seconds
Rest
Rest
15 seconds
Marici's Twist Left
Marici's Twist Left
45 seconds
Rest
Rest
15 seconds
Marici's Twist Right
Marici's Twist Right
45 seconds

Set 4: 1 round
Rest
Rest
15 seconds
L-sit With Pushup Bars
45 seconds
Rest
Rest
15 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
45 seconds
Rest
Rest
15 seconds
Reverse Table Top
Reverse Table Top
45 seconds
Rest
Rest
15 seconds
Seated Forward Bend
Seated Forward Bend
45 seconds
Rest
Rest
15 seconds
Child's Pose
Child's Pose
45 seconds
Rest
Rest
15 seconds
Happy Baby
Happy Baby
45 seconds
Rest
Rest
15 seconds
Camel
Camel
45 seconds

Set 5: 1 round
Rest
Rest
15 seconds
Right Warrior 1
Right Warrior 1
45 seconds
Rest
Rest
15 seconds
Left Warrior 1
Left Warrior 1
45 seconds
Rest
Rest
15 seconds
Monkey Pose Right Leg Front
45 seconds
Rest
Rest
15 seconds
Monkey Pose Left Leg Front
45 seconds
Rest
Rest
15 seconds
Crane
Crane
45 seconds

Set 6: 1 round
Rest
Rest
15 seconds
Plow Pose
Plow Pose
45 seconds
Rest
Rest
15 seconds
Chaturanga Four Limb
Chaturanga Four Limb
45 seconds
Rest
Rest
15 seconds
Full Split
45 seconds
Rest
Rest
15 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Rest
Rest
15 seconds
Cat Cow
Cat Cow
45 seconds
Rest
Rest
15 seconds
Boat Pose
Boat Pose
45 seconds
Rest
Rest
15 seconds
Healthy Shoulder Allighment Wide Leg Forward Bend
Healthy Shoulder Allighment Wide Leg Forward Bend
45 seconds
Rest
Rest
15 seconds
Right Half Moon
Right Half Moon
45 seconds
Rest
Rest
15 seconds
Left Half Moon
Left Half Moon
45 seconds
Rest
Rest
15 seconds
Frog Pose
45 seconds
Rest
Rest
15 seconds
The Cow Head Pose
45 seconds
Rest
Rest
15 seconds
Right Lizard
Right Lizard
45 seconds
Rest
Rest
15 seconds
Left Lizard
Left Lizard
45 seconds
Rest
Rest
15 seconds
Raised Arms Pose
45 seconds
Rest
Rest
15 seconds
Right Extended Hand-To-Big-Toe Sequence
Right Extended Hand-To-Big-Toe Sequence
45 seconds
Rest
Rest
15 seconds
Left Extended Hand-To-Big-Toe Sequence
Left Extended Hand-To-Big-Toe Sequence
45 seconds
Rest
Rest
15 seconds
Wall Lying Leg Stretches
Wall Lying Leg Stretches
45 seconds
Rest
Rest
15 seconds
L Sit Pose
45 seconds
Rest
Rest
15 seconds
Right Leg Extension
45 seconds
Rest
Rest
15 seconds
Left Leg Extension
45 seconds
Rest
Rest
15 seconds

Set 7: 1 round
Basic Sun Salutation
Basic Sun Salutation
45 seconds


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