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Exercises

Set 1: 1 round
Rest
Rest
10 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Rest
Rest
10 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds

Set 2: 1 round
Rest
Rest
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Rest
Rest
10 seconds
Garland Pose
Garland Pose
30 seconds
Rest
Rest
10 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
30 seconds
Rest
Rest
10 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Left Upward Salute
30 seconds
Rest
Rest
10 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Right Upward Salute
30 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
30 seconds
Rest
Rest
10 seconds
Balancing Stick
Balancing Stick
30 seconds
Rest
Rest
10 seconds
Balancing Stick
Balancing Stick
30 seconds
Rest
Rest
10 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Plank
Plank
30 seconds
Rest
Rest
10 seconds
Bow Pose
Bow Pose
30 seconds
Rest
Rest
10 seconds
Right Modified Side Angle
Right Modified Side Angle
30 seconds
Rest
Rest
10 seconds
Left Modified Side Angle
Left Modified Side Angle
30 seconds
Rest
Rest
10 seconds
Try tree pose with prayer hands.
Right Tree
30 seconds
Rest
Rest
10 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
30 seconds
Rest
Rest
10 seconds
Hero Pose
Hero Pose
30 seconds
Rest
Rest
10 seconds
Wheel Pose
Wheel Pose
30 seconds
Rest
Rest
10 seconds
Fish Pose
Fish Pose
30 seconds
Rest
Rest
10 seconds
Shoulder Stands
Shoulder Stands
30 seconds
Rest
Rest
10 seconds
Handstand
Handstand
30 seconds
Rest
Rest
10 seconds
Modified Cobra
Modified Cobra
30 seconds
Rest
Rest
10 seconds
Headstand
Headstand
30 seconds
Rest
Rest
10 seconds
Butterfly
Butterfly
30 seconds
Rest
Rest
10 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Rest
Rest
10 seconds
Supermans
Supermans
30 seconds

Set 3: 1 round
Rest
Rest
10 seconds
Chair Pose
Chair Pose
30 seconds
Rest
Rest
10 seconds
Marici's Twist Left
Marici's Twist Left
30 seconds
Rest
Rest
10 seconds
Marici's Twist Right
Marici's Twist Right
30 seconds

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

Set 5: 1 round
Rest
Rest
10 seconds
Right Warrior 1
Right Warrior 1
30 seconds
Rest
Rest
10 seconds
Left Warrior 1
Left Warrior 1
30 seconds
Rest
Rest
10 seconds
Monkey Pose Right Leg Front
30 seconds
Rest
Rest
10 seconds
Monkey Pose Left Leg Front
30 seconds
Rest
Rest
10 seconds
Crane
Crane
30 seconds

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

Set 7: 1 round
Rest
Rest
10 seconds
Basic Sun Salutation
Basic Sun Salutation
30 seconds


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