LYING ON THE STOMACH
1. Advasana (Reverse corpse pose)
2. Ekopada Salambhasana Left (Locust pose with L leg up)
- Chin on mat, hands along side with palms downwards.
- Keep pelvic bone on mat.
3. Ekopada Salambhasana Right (Locust pose with R leg up)
4. Salambhasana (Locust pose)
- Arms along side or in fist (thumb inside) under thigh.
5. Makarasana (Crocodile pose)
- Feet wide apart, toes outwards. Relax and breathe.
6. Makarasana Left (L-turn crocodile pose)
- Turn on to left side and bend right leg.
- Return to Makarasana on exhalation.
7. Makarasana Right (R-turn crocodile pose)
8. Astanga Namaskara (Eight-angle pose)
- Sit on heels, put head on mat and arms stretching forward.
- Lower chest to the floor to reach the mat.
- Press toes against mat at hips' length.
- Hold, and then slide forward to relax on Advasana
9. Advasana
10. Ardha Bhujangasana (Half-cobra pose)
- Use back muscles to raise head and torso.
- Press elbow against the floor.
- Arch chest section of backbone and look straight.
- Release on exhalation.
11. Bhujangasana (Cobra pose)
- Press palms against floor at shoulder level.
- Use back muscles to raise head and upper torso, then use arms.
- Straightening the arms, arch chest section of backbone. Look straight.
- Release on exhalation.
12. Advasana
13. Ardha Dhanurasana (Easy bow lose)
- From Advasana, keep legs at hips' width, bend both legs.
- Raise head and upper torso. Extend arms to feet. Look straight.
- Exhale and release to Advasana.
14. Advasana
ALL FOURS & BACKBENDS
1. Goasana (Table pose)
- Hands and knees at hips' width. Top of feet on the floor.
2. Bidalasana (Cow pose)
- From Goasana, lift pelvis and chest towards ceiling, stomach moves towards floor.
- Lift the head.
3. Goasana advanced (Cat pose)
- From Goasana/Bidalasana, round the back and hang your head down.
(Repeat and alternate between Bidalasana & Goasana.)
4. Ustrasana (Easy camel pose with palms against back)
- Stand on knees, top of feet on floor, legs still at hips' width.
- Press palm against waist and arch backwards on exhalation.
- Hang back head a little and open up chest.
- Draw elbow and shoulder blades towards each other.
- Exhale and release.
5. Balasana/Shashankasana
6. Ustrasana Advance (Camel pose, palms set against feet)
- Lift thighs and pelvis up and forward while sitting on heels.
- Press palms against feet and arch the back on exhalation.
- Throw back your head.
- Exhale and release.
7. Balasana/Shashankasana
8. Setu Bandhasana (Bridge pose)
- Lie on back, bend legs and put feet at hips' width.
- Lift pelvis and hips, trying to move on shoulders.
- Put arms along legs with palms facing down or clasp under body.
9 Setu Bandhasana Advanced (Bridge pose with straightened legs)
- From Setu Bandhasana, press hands against waist and try straightening both legs.
- Stretch toes, chin against breast.
10. Ekapada Setuasana Left (One-leg bridge pose L)
- Raise left leg straight up.
- Bring leg down on exhalation.
11. Ekapada Setuasana Right (One-leg bridge pose R)
12. Savasana
13. Sahaja Purvottanasana (Upward table pose)
- Sit straight with legs bent. Move head to back and press palms against floor.
- Lift pelvis, thighs and back parallel to floor.
14. Purvottanasana (Upward plank pose)
- From upward table, straighten legs, drive toes towards floor.
- Press shoulder blades against your back and look up.
15. Purvottanasana Left (Upward plank pose with L leg up)
- Raise straight left leg. Extend shoulder blades towards each other.
- Exhale and return to Purvottanasana.
16. Purvottanasana Right (Upward plank pose with R leg up)
17. Savasana
18. Matsyendrasana (Fish pose with straight legs)
- Sit straight and straighten legs.
- Softly go backwards on elbows.
- Lift chest and arch as much as possible.
- Hang head backwards and lower crown of head on mat.
- Exhale and release to Savasana
INVERSIONS
1. Halasana Supported (Supported plow pose)
- Body perpendicular to floor, toes on mat, hands against the back.
2. Halanasana (Plow pose)
- Slowly put hands on mat.
3. Maha Halasana (Great plow pose)
- Clasp hands behind back. Bend legs and put knees on temples.
- Top of feet on the mat.
4. Sarvangasana Advanced (Supported shoulderstand)
- Hands supported on back.
5. Utthita Sarvangasana Left (Supported shoulderstand, L leg behind head)
- Lower left leg straight behind head, try reaching floor with toes.
- Exhale and return to Sarvangasana Advanced.
6. Utthita Sarvangasana Right (Supported shoulderstand, R leg behind head)
7. Halasana Supported
- To return, lower legs over head and softly roll back up.
8. Savasana
- Stay at this pose long enough for the body to recap its work.
FINE!!!
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