Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Block between the thighs.
• Grip the edges of the mat and stretch it out.

Child’s Pose
• Grip the edges of the mat and stretch it out.

[In the following sequence, flow seamlessly from pose to pose.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, first leg
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, second leg
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose with the feet pointed
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) legs only with forward bend

Baddha Konasana (Bound Angle Pose) sitting on blankets or a block

Baddha Konasana (Bound Angle Pose) on the floor, balancing with the feet off the ground

Paripurna Navasana (Full Boat Pose) prep with the knees bent, holding onto the thighs, balancing

Paripurna Navasana (Full Boat Pose) balance, holding onto a belt around the feet

Paripurna Navasana (Full Boat Pose) in stages:
• Knees bent, hands on the floor
• Knees bent, hands up
• Full pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Simple rolling along the back, catching the balance in the siting up position to keep the feet off the floor

Ardha Navasana (Half Boat Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• Feet on blocks
• Hold onto a belt looped around the ankles

Salamba Sarvangasana 1 (Shoulder Stand 1) rolling up into the pose

Shavasana (Corpse Pose)

Tags: Basic, Hip Openers, Core Poses