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Asana

STANDING POSES:

1. Salamba Sirsasana I: 5 minutes
2. Vrksasana I: 1 minute
3. Vrksasana II: 1 minute
4. Ardha Baddha Padmottanasana: 1 minute
5. Utkatasana I: 30 seconds
6. Utthita Trikonasana: 1 minute
7 . Parivrtta Trikonasana: 1minute
8. Ardha Chandrasana: 1 minute
9. Parivrtta Ardha Chandrasana: 1 minute
10. Virabhadrasana II: 1 minute
11. Utthita Parsvakonasana: 1 minute
12. Virabhadrasana I: 1 minute
13. Parivrtta Parsvakonasana: 30 seconds
14. Utthita Hasta Padangusthasana
1,2,3: 30 seconds
15. Prasarita Padottanasana. 1 minute
16. Uttanasana: 1 minute
17. Halasana: 5 minutes
18. Salamba Sarvangasana: 5 minutes
19. Paschimottanasana: 5 minutes
20. SAVASANA/ PRANAYAMA

BACKBENDS:
1. Salamba Sirsasana I: 5 minutes
2. Urdhvamukha Salabhasana
a. braccia indietro 3x
b. braccia di lato. 3x
c. braccia in avanti. 3x
3. Dvipada Adhomukha Salabhasana. 3x
a. braccia indietro 3x
b. braccia di lato. 3x
c. braccia in avanti. 3x
4. Ekapada Adhomukha Salabhasana
a. braccia indietro. 3x
5. Dhanurasana
6. Urdhvamukha Svanasana: 1 minute
7. Adhomukha Svanasana: 1 minute
8. Ustrasana: 1 minute
9. Halasana: 5 minutes
10. Salamba Sarvangasana: 5 minutes
11. Paschimottanasana: 5 minutes
12. SAVASANA/ PRANAYAMA

FORWARD BENDINGS AND TWISTINGS:

1. Salamba Sirsasana I: 5 minutes
2. Paschimottanasana: 1 minute
3. Janu Sirsasana: 1 minute
4. Parivrtta Janu Sirsasana: 1 minute
5. Ardha Baddha Padma Paschimottanasana: 1 minute
6. Triangmukhaikapada Paschimottanasana I: 1 minute
7. Triangmukhaikapada Paschimottanasana II: 1 minute
8. Krounchasana : 1 minute
9. Marichyasana I: 1 minute
10. Urdhvamukha Paschimottanasana I: 1 minute
11. Upavistha Konasana: 5 minutes
12. Baddha Konasana II: 5 minutes
13. Parivrtta Padmasana: 1 minute
14. Bharadvajasana I: 1 minute
15. Bharadvajasana II: 1 minute
16. Marichyasana III: 1 minute
17. Marichyasana IV: 1 minute
18. Halasana: 5 minutes
19. Salamba Sarvangasana: 5 minutes
20. SAVASANA/ PRANAYAMA

SITTING POSES:

1. Salamba Sirsasana I: 5 minutes
2. Padmasana
b. Parvatasana: 1 minute
c. Gomukhasana: 1 minute
d. Namasté II: 1 minute
3. Yoga Mudrasana I
a. Supta Parvatasana: 1 minute
4. Supta Padmasana: 1 minute
5. Matsyasana I: 1 minute
6. Matsyasana II: 1 minute
7. Vajrasana I: 1 minute
8. Vajrasana II: 1 minute
9. Supta Vajrasana
a. Dvipada Supta Vajrasana: 1 minute
b. Ekapada Supta Vajrasana: 1 minute
10. Virasana I: 1 minute
11. Upavistha Virasana I (ginocchia divaricate): 1 minute
12. Virasana II: 1 minute
13. Upavistha Virasana II (ginocchia divaricate): 1 minute
14. Supta Virasana: 1 minute
15. Baddha Konasana I: 1 minute
16. Baddha Konasana II: 1 minute
17. Halasana: 5 minutes
18. Salamba Sarvangasana: 5 minutes
19. Paschimottanasana: 5 minutes
20. SAVASANA/ PRANAYAMA