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Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Torso Twists
Torso Twists
30 seconds
Side Bends
Side Bends
30 seconds
Body Circles
Body Circles
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Cat Cow
Cat Cow
30 seconds
Spinal Roll
Spinal Roll
30 seconds
Transition
Transition
5 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
15 seconds
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
15 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
15 seconds
Headstand
Headstand
35 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
L Seat Lifts
L Seat Lifts
30 seconds
Rest
Rest
15 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
15 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Rest
Rest
15 seconds
Advanced Crow Sequence
Advanced Crow Sequence
35 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Left Triangle
Left Triangle
20 seconds
Left Half Split
Left Half Split
20 seconds
Left Side Angle
20 seconds
Left Half Moon
Left Half Moon
20 seconds
Left Side Angle
20 seconds
Left Revolved Side Angle
Left Revolved Side Angle
20 seconds
Left Revolved Half Moon
Left Revolved Half Moon
20 seconds
Transition
Transition
5 seconds
Right Triangle
Right Triangle
20 seconds
Right Half Split
Right Half Split
20 seconds
Right Side Angle
Right Side Angle
20 seconds
Right Half Moon
Right Half Moon
20 seconds
Right Side Angle
Right Side Angle
20 seconds
Right Revolved Side Angle
Right Revolved Side Angle
20 seconds
Right Revolved Half Moon
Right Revolved Half Moon
20 seconds
Transition
Transition
5 seconds

Set 5: 1 round
Alternating Side Reaches
Alternating Side Reaches
45 seconds
Standing Leg Stretches
Standing Leg Stretches
1 min 15 secs
Standing Back Bend
Standing Back Bend
30 seconds
Bow Pose
Bow Pose
30 seconds
The Swan
The Swan
30 seconds
Sphinx Pose
Sphinx Pose
30 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Transition
Transition
8 seconds
Spine Twisting Pose
Spine Twisting Pose
1 minute
Standing Forward Bend
Standing Forward Bend
45 seconds
Left IT Band Stretch
Left IT Band Stretch
45 seconds
Right IT Band Stretch
Right IT Band Stretch
45 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
10 seconds
Child's Pose
Child's Pose
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Extended Child's Pose
Extended Child's Pose
30 seconds
Puppy Pose
Puppy Pose
30 seconds

Set 6: 1 round
Basic Move
Basic Move
45 seconds
Corpse
Corpse
45 seconds


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