SEQUENCE & ASANAS

• Supta Tadasana
//Alternating between extending one heel longer than the other

//Pointing and flexing the toes

//Squeezing the inner edges of the foot to a block

//Pressing peaky toe the floor
//Opening and closing the feet as close as possible
//Pushing heels away as pulling the strap toward ; bend knees and reextending


• Ardha Pawanmmuktasana
//With one knee bent

• Half Baby Pose
//With the knee bent

//with lower leg extended to the floor

//Strapping one foot with shoulder

//Strapping both feet and scapula

• Supta Padangustasana A
//One leg bent and other extended
//Hovering the lower leg above the floor

//Bending the upper knee toward the chest and rextending it

//Press the hip down and lift the head off

• Supine Dandasana (with Strap)
//Bend both knees and re extending the legs

//Strapping sacrum with the heels

//Strapping the head wuth the heels

• Child Pose
//Tucking the toes under

//Grabbing the side of the mat and pushing it away from you

• DownFacingDog
//Grabbing the edges of the mat

//Bending both knees and re extending
//Squeezing a block with the inner thighs

//Pressing heels into a block

• Plank
//pressing the heels into a block

• Dolphin Plank

• Low Lunge
//Place your forearms to the floor

• High Lunge

//Twisting navel and chest to the side

//Elongating the side body with one hand reaching upward

//Pressing the back heels into a block

//Stepping the front foot on a block

• Uttanasana
//Holding the heels, bending the knees and re extending

• Padahastasana
//Bending the knee and re extending

• Ukta
//Feet and knees together

//Hands and torso parallel to the floor

//Twisted

• Tadasana
//Pulling up the toes up with your hands
//Pulling up the outer edges of the heels
//Squeezing a block with inner edge

//Strapping both feet

//Strapping the chins

• Trikonasana

//Bending front knee and re extending

//Bending back knee and re extending

• Warrior II
• Padottanasana
// Strapping both shins

// Bending and re extending both knees

// Bend one knee after another and re extend it
// Walking the hands forward like dog

// Catching the heels

• Warrior I
//Hands on the waist and pressing down manually the pelvis floor

• Parsvottanasana

//Bend the front leg and re-extend it

//Dropping the shin towards the knee

//Lifting up the front foot, gumming the heel

//Twisting navel and chest to the side

//Twisting naval and chest to side,b

• Warrior III

//Bend the lower leg and reextend it
//Bend the upper leg and rextend it

• Standing Split

//Bend and reextend the standing leg
//Opposite hand to standing heel

• Virasana
//Twisting

//Hastasana ; bending and re extending elbows

//Broken toes (hastasana or fingers interlaced behind back)


//Massaging your feet with your hands/fist

//Pressing the center of the foot

//Placing one foot over the other
//Pressing the fist to the sole of the foot

• Ardha Virasana (one knee bent)
//Twisting

• Ardha Virasana (one leg straight)
//Catching the outer edge of foot with the opposite hand

// Catching the foot with both hands

• Supta Virasana

• Supta Ardha Virasana
//One leg straight
//Bending the knee

//Squeezing the knee to the chest

//Extending the leg to the ceiling

• Krounchasana

//Bend the knee and reextend the leg

//Bend the knee, hook the foot and re rextend


• Hanumanasana

• Malasana
//Feet together ; stretching arms forward ; head on block

//Catching the back of the heel

• Urdhva Padangusthasana


• Janu Sirsana with Knee bent

//Twisting elbow to knee

//Twisting binding hands behind the back

• Dandasana
//Pressing a block behind

• Uttanpadasana (w/strap)

• Pawanmuktasana (on pillow)

• Supported Bridge Pose
//on pillow

//on block

• Supported Ardha Pawanmuktasana
• Supported Half Baby
• Supported Shavasana

• Supported Viparit Karni
• Savasana
//bolster under hamstrings

• Supta Gomukhasana

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