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Exercises

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

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

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

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

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

Set 6: 1 round
Plow Pose
Plow Pose
1 minute
Rest
Rest
15 seconds
Chaturanga Four Limb
Chaturanga Four Limb
1 minute
Rest
Rest
15 seconds
Full Split
2 minutes
Rest
Rest
15 seconds
Basic Sun Salutation
Basic Sun Salutation
2 minutes


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