My Daily Yoga Sequence (Part 2)

(continued from Part 1...)

STANDING & BENDS (1)

1. Namaste (Greeting pose)

- Legs together and stand tall.

2. Tadasana (Mountain pose)/ Samasthiti

- Legs together

3. Tadasana Urdhva Hastasana (Mountain pose with arm extended upward)

4. Tadasana (Mountain pose)

5. Katichakrasana Left (L waist rotation pose)

- Feet apart at hips' width.

- Arms straight in front, parallel to each other and floor, palms facing each other.

- Rotate torso and head to L around backbone axis, without rotating pelvis.

- Keep arms parallel.

- On inhalation, return to centre.

6. Katichakrasana Right (R waist rotation pose)

7. Salamba Konasana Left (L bend)

- Feet apart at hips' width.

- Press left hand against left waist. 

- On inhalation, raise right arm through side.

- On exhalation, bend to left.

- Head look to the front.

- Come back to centre on inhalation and relax on exhalation.

8. Salamba Konasana Right (R bend)

- Right hand on right waist, bend towards right.

9. Konasana One Arm Left (One-arm L bend)

- No hands on waist.
- Keep position with side muscles

10. Konasana One Arm Right (One-arm R bend)

11. Konasana left (Two-arm L bend)

- On inhalation, raise both arms through sides and bend on exhalation.

- Look to the front.

12. Konasana Right (Two-arm R bend)

13. Utthita Konasana Left (Wrist-grab L bend)

- Grab right wrist with left hand after bending to left.

14. Utthita Konasana Right (Wrist-grab R bend)

15. Konasana Advanced One Arm Left (One-arm advanced L bend)

- Feet apart at shoulder-width.

- Look up at right arm on bending.

16. Konasana Advanced One Arm Right (One-arm advanced R bend)

17. Tadasana 

- Feet back together and relax. 

18. (Bikram) Utthita Ardha Chandrasana (Half-moon pose with stretch)

- Feet together. Raise arms through sides and join palms.

- Arch backwards a little and stretch your body.

19. Ardha Chandrasana with Padahastasana Right (Half-moon pose R)

- From previous pose (without backward arch), clasp both hands and stretch index finger up.

- Bend torso to the right on exhalation.

- Keep arms straight and stretch the side.

- On inhalation, return to centre.

20. Ardha Chandrasana with Padahastasana Left (Half-moon pose L)

- On exhalation, bend torso to left.

- On inhalation, return to centre.

21. Ardha Chandrasana with Padahastasana Back (Half-moon pose backwards)

- Press hands against back.

- Arch more in chest section of backbone. Focus on body lengthening.

- Press elbows against each other and look up.

- Variation: Put hands overhead.

22. (Bikram) Utthita Ardha Chandrasana
- Back to centre and stretch upwards

23. Uttanasana (Forward bend)
- Get down on exhalation.
- Fold from hip, not waist.
- Emphasize on lengthening front torso.
- Bend knees slightly if necessary.

24. (Bikram) Utthita Ardha Chandrasana
- Get back up.

25. Utkatsana (Chair pose)

- Join palms together and bend knees.

- Keeping heels on the floor slightly arch the back.

- Come back on inhalation.

26. Utkatasana Straight Arms Forward (Chair pose straight arms forward)

- Move feet to shoulder-width apart, stretch arms forward.

- Squat down as low as you can keeping heels to the floor.

- Keep back straight and bend torso a bit forward.

- Come back on inhalation.

27. Tadasana

- Feet back together and relax.

28. Uttanasana

29. Tadasana

30. Garudasana Left (Eagle pose L)

- Stand straight and bend knees slightly.

- Lift right foot and cross right thigh over left.

- Hook right foot behind left calf, or place toes on left of left foot.

- Stretch arms to both sides, right thumb points down.

- Cross arms and place palms together, right elbow below, left elbow on top.

- Relax and return on inhalation.

31. Garudasana Right (Eagle pose R)

- Left foot/thigh cross over right.

- Hook left foot behind right calf, or place toes on right of right foot.

- Stretch arms to sides, left thumb points down.

- Cross arms, left elbow below and right elbow on top.

- Return on inhalation.

32. Tadasana

- Feet together and relax.

33. Uttanasana OR
Shashankasana (Hare pose) to Ardha Chaturanga Dandasana (Plank pose)

STANDING & BENDS (2)

34. Utthita Ashwa Sanchalanasana Right (Low lunge, R leg straight)

- From Uttanasana, press palm and fingers against floor at sides of feet.

- Step right foot back, toes on the floor, right leg straight and tightened.
or
- From Ardha Chaturanga Dandasana, step right foot forward between arms.

- Move shoulders back and down.

- Open up chest and arch forward.

(Energy and stretch focus on right leg)

35. Ashwa Sanchalanasana Left (Low lunge, L leg forward)

- Keep right knee and top of right foot on floor.

- Shift focus from right leg to left leg.

36. Urdhva Ashwa Sanchalanasana Left (Upwards low lunge, L leg forward)

- Raise hands parallel to each other above head.

- Arch your back if possible and look up.

37 Ashwa Sanchalanasana Left

- Hands down.

38. Utthita Ashwa Sanchalanasana Right

- Right leg up, strong and straightened behind.

39. Ardha Chaturanga Dandasana
- Step left foot back, align with right leg into plank.

40. Urdhva Mukha Svanasana (Upward facing dog pose)
- From plank, bending arms, lower pelvis and thighs.
- Straighten arms, try to arch and look up keeping straight.
- Legs low and straight but not touching mat. Top of feet on mat.

41, Ardha Chaturanga Dandasana

42. Adho Mukha Svanasana (Downward facing dog pose)

43. Ardha Chaturanga Dandasana

44. Utthita Ashwa Sanchalanasana Left (Low lunge, L leg straight)

- Step right leg forward. Move shoulders back and down, open up chest.

- Keep left leg strong and straight, toes on floor.

45. Ashwa Sanchalanasana Right (Love lunge, R leg forward)

 - Shift focus onto right leg and keep left knee on the floor.

46. Urdhva Ashwa Sanchalanasana Right (Upwards low lunge, R leg forward)

- Raise hands up.

47. Ashwa Sanchalanasana Right

- Hands down.

48. Utthita Ashwa Sanchalanasana Left

- Left leg up, strong and straightened.

49. Ardha Chaturanga Dandasana
- Step right foot back, align with left leg into plank.

50. Urdhva Mukha Svanasana
- Down to upward-facing dog.

51. Ardha Chaturanga Dandasana

52. Adho Mukha Svanasana

53. Shashankasana (Hare pose) or Balasana (Child pose)

54. Ardha Chaturanga Dandasana

55. Vasisthasana Half Left (Half side plank pose on L hand)
- Lower left knee on mat and move weight onto left hand.
- Rotate torso and lift right hand up from the floor. Look up to right hand.

56. Ardha Chaturanga Dandasana
- Lower right hand to floor and back into plank.

57. Vasisthasana Half Right (Half side plank pose on R hand)
- Lower right knee and move weight onto right hand.
- Rotate torso and lift left hand, head follows.

58. Ardha Chaturanga Dandasana
- Lower left hand and back into plank

59. Shashankasana or Balasana

60. Adho Mukha Svanasana
- Sit on heels and lower head on mat, stretch arms forward (Shashankasana).
- Go onto table, before pushing with hands to straighten legs.
- Extend pelvic bones up and heels down.
- Hang head loosely and stretch from waist.

61. Adho Mukha Svanasana Plus Left (Downward dog, L leg up)
- From downward dog, lift left leg without rotating left hip.
- Release and lower left leg on exhalation.

62. Adho Mukha Svanasana Plus Right (Downward dog, R leg up)
- Lift right leg without rotating right hip.

63. Shashankasana or Balasana

STANDING & BENDS (3)

64. Utthita Hasta Padasana (Extended arms and legs pose)
- Stand with feet far apart, feet point forward.
- Arms extended parallel to floor, palms facing down.

65. Trikonasana Bikram Variation Left (Bikram triangle L)
- From Utthita Hasta Padasana, rotate left foot 90 degrees outwards.
- Bend left leg 90 degrees, bend torso to the left with left side facing left thigh.
- Stretch left arm down in front of leg and right arm upwards. Palms facing outwards.
- Look up to right arm.
- On inhalation, return to Utthita Hasta Padasana.

66. Trikonasana Bikram Variation Right (Bikram triangle R)
- Get down on exhalation and return on inhalation.

67. Utthita Hasta Padasana
- Palms down and feet back. Reset.

68. Utthita Parsvakonasana Left (Extended L side angle pose)
- From Utthita Hasta Padasana, rotate left foot 90 degrees outwards.
- Bend left leg to 90 degrees without rotating torso and pelvis.
- Keep right leg straight and firm, stretch to the left and place left hand on floor.
- Straighten right arm over head. Stretch right upper side from foot to arm.
- Rotate head and look up.
- On inhalation, return to Utthita Hasta Padasana

69. Utthita Parsvakonasana Right (Extended R side angle pose)

70. Utthita Hasta Padasana
- Palms down and feet back. Reset

71. Virabhadrasana 2 Left (Warrior pose 2, L leg bent)
- Rotate left foot 90 degrees outwards.
- Firm thighs and turn left thigh outwards.
- On exhalation, bend left knee over left ankle, shin perpendicular to floor.
- Anchor movement of left knee by strengthening right leg, outer right heel pressed firmly down.
- Turn head to left and look over to left hand.

72. Virabhadrasana 1 Left (Warrior pose 1, L leg forward)
- Torso rotated to left, arms up perpendicularly to floor, palms parallel to each other.
- On exhalation, move in to above, squaring front of pelvis with front edge of mat.
- Arch upper torso back slightly.

73. Virabhadrasana 2 Left (Warrior pose 2, L leg bent)
- Move back on exhalation.

74. Utthita Hasta Padasana
- Reset.

75. Virabhadrasana 2 Right (Warrior pose 2, R leg bent)

76. Virabhadrasana 1 Right (Warrior pose 1, R leg forward)

77. Virabhadrasana 2 Right (Warrior pose 2, R leg bent)

78. Utthita Hasta Padasana

79. Tadasana

80. Vrikshasana Advanced Left (Tree pose, namaste forward, L supported)

81. Vrikshasana Right (Tree pose on right foot)
- From namaste forward, arms up overhead, palms together.

82. Vrikshasana Advanced Right (Tree pose, namaste forward, R supported)

83. Vrikshasana Left (Tree pose on left foot)

84. Tadasana


(Continue on Part 3...)