Sequences & Asanas Personal Refinement

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Prayer Pose

Take an inhale/exhale here, then go.

Raised Arms Pose

Inhale- Reach up and back.

Forward Fold

Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.

R Half Kneeling (Equestrian) Pose

Inhale- Step back with right foot, knee down and rise up.

Down Dog Pose

Exhale- Plant the hands, lift the hips up and back.

Eight Points Pose

Inhale- Knees down. Exhale- Chest and chin down.

Cobra Pose

Inhale- Slide forward.

Down Dog Pose

Exhale- Plant the hands, tuck the toes, lift the hips up and back.

L Half Kneeling (Equestrian) Pose

Inhale- The right leg up and step it forward, knee down, rise up.

Forward Fold

Exhale- Step forward into your forward fold.

Raised Arms Pose

Inhale- Roll up one vertebra at time, inhaling the arms up as you go.

Prayer Pose

Exhale- Bring hands to heart center.
Half way through one round.

Rai

Inhale- Reach up and back.

Forward Fold

Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.

L Half Kneeling (Equestrian) Pose

Inhale- Step back with left foot, knee down and rise up.

Down Dog

Exhale- Plant the hands, tuck the toes, lift the hips up and back.

Eight Points Pose

Inhale- Knees down. Exhale- Chest and chin down.

Cobra Pose

Inhale- Slide forward.

Exhale- Plant the hands, tuck the toes, lift the hips up and back.

R Half Kneeling (Equestrian) Pose

Inhale- The left leg up and step it forward, knee down, rise up.

Forward Fold

Exhale- Step forward into your forward fold.

Raised Arms

Inhale- Roll up one vertebra at time, inhaling the arms up as you go.

Prayer Pose

Exhale- Bring hands to heart center.
That's one round.

Prayer Pose

Take an inhale/exhale here, then go.

Raised Arms Pose

Inhale- Reach up and back.

Forward Fold

Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.

R Half Kneeling (Equestrian) Pose

Inhale- Step back with right foot, knee down and rise up.

Down Dog Pose

Exhale- Plant the hands, lift the hips up and back.

Eight Points Pose

Inhale- Knees down. Exhale- Chest and chin down.

Cobra Pose

Inhale- Slide forward.

Down Dog Pose

Exhale- Plant the hands, tuck the toes, lift the hips up and back.

L Half Kneeling (Equestrian) Pose

Inhale- The right leg up and step it forward, knee down, rise up.

Forward Fold

Exhale- Step forward into your forward fold.

Raised Arms Pose

Inhale- Roll up one vertebra at time, inhaling the arms up as you go.

Prayer Pose

Exhale- Bring hands to heart center.
Half way through one round.

Rai

Inhale- Reach up and back.

Forward Fold

Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.

L Half Kneeling (Equestrian) Pose

Inhale- Step back with left foot, knee down and rise up.

Down Dog

Exhale- Plant the hands, tuck the toes, lift the hips up and back.

Eight Points Pose

Inhale- Knees down. Exhale- Chest and chin down.

Cobra Pose

Inhale- Slide forward.

Exhale- Plant the hands, tuck the toes, lift the hips up and back.

R Half Kneeling (Equestrian) Pose

Inhale- The left leg up and step it forward, knee down, rise up.

Forward Fold

Exhale- Step forward into your forward fold.

Raised Arms

Inhale- Roll up one vertebra at time, inhaling the arms up as you go.

Prayer Pose

Exhale- Bring hands to heart center.
That's one round.

Hatha Sun Salutation Dissected

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Forward Fold

Exhale- Step forward into your forward fold.