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Description

A lotus is rooted in the mud- then grows into a beautiful flower. It is our life journey to do the exact same in all aspects of our existence. Lotus Pose (Padmasana) symbolizes cosmic renewal and rebirth. It is a grounding yet profoundly expansive pose while opening hips, knees, ankles, pelvis & femur. Namaste.


Exercises

Set 1: 1 round
Butterfly (Move Legs Up Down )
Butterfly (Move Legs Up Down )
30 seconds
Butterfly (Gently Press Knees Down With Hands)
Butterfly (Gently Press Knees Down With Hands)
30 seconds
Knee Rocking Pose (Both Sides)
Knee Rocking Pose (Both Sides)
2 minutes
Child's Pose
Child's Pose
15 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 2: 1 round
Upward Salute
Upward Salute
10 seconds
Yoga Sidebends
Yoga Sidebends
30 seconds

Set 3: 1 round
Wide Leg Stance
Wide Leg Stance
10 seconds
LEFT WIDE LEG TWIST  Opposite Hand To Foot HOLD
LEFT WIDE LEG TWIST Opposite Hand To Foot HOLD
45 seconds
RIGHT WIDE LEG TWIST Opposite Hand to Foot HOLD
RIGHT WIDE LEG TWIST Opposite Hand to Foot HOLD
45 seconds
Upward Salute
Upward Salute
10 seconds

Set 4: 1 round
Wide Leg Stance
Wide Leg Stance
10 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Garland Pose
Garland Pose
1 minute
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 5: 1 round
Chair Pose
Chair Pose
15 seconds
Single Leg Chair Pose (Left)
Single Leg Chair Pose (Left)
25 seconds
Single Leg Chair Fold Forward
Single Leg Chair Fold Forward
30 seconds
Upward Salute
Upward Salute
10 seconds
Chair Pose
Chair Pose
15 seconds
Single Leg Chair Pose (Right)
Single Leg Chair Pose (Right)
25 seconds
Single Leg Chair Fold Forward
Single Leg Chair Fold Forward
30 seconds
Upward Salute
Upward Salute
10 seconds

Set 6: 1 round
Corpse
Corpse
10 seconds
LEFT Lying Spinal Twist
LEFT Lying Spinal Twist
30 seconds
RIGHT Lying Spinal Twist
RIGHT Lying Spinal Twist
30 seconds
Plow Pose
Plow Pose
30 seconds
LEFT Lying Spinal Twist with Crossed Legs
LEFT Lying Spinal Twist with Crossed Legs
30 seconds
RIGHT Lying Spinal Twist with Crossed Legs
RIGHT Lying Spinal Twist with Crossed Legs
30 seconds
Plow Pose
Plow Pose
30 seconds
Staff Pose
Staff Pose
10 seconds

Set 7: 1 round
Seated Wide Angle
Seated Wide Angle
45 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Half Lotus Forward Fold Left
Half Lotus Forward Fold Left
45 seconds
Half Lotus Forward Fold Right
Half Lotus Forward Fold Right
45 seconds
Seated Moon Lean FORWARD ARMS STRETCHED
Seated Moon Lean FORWARD ARMS STRETCHED
30 seconds

Set 8: 1 round
Right Double Pigeon
Right Double Pigeon
1 minute
Seated Forward Bend
Seated Forward Bend
20 seconds
Left Double Pigeon
Left Double Pigeon
1 minute
Seated Forward Bend
Seated Forward Bend
20 seconds

Set 9: 2 rounds
Butterfly
Butterfly
15 seconds
Lotus
Effort: Maximum
Lotus
1 min 20 secs
Seated Forward Bend
Seated Forward Bend
20 seconds

Set 10: 1 round
Head to Knee
Head to Knee
1 minute
Corpse
Corpse
30 seconds
Namaste 
Namaste 💜
10 seconds


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