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Mentioned in this free Anusara Yoga Online Yoga Podcast:

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Free Online Yoga Sequence for Level 1/2 Students:

Childs Pose – balaii2004shoot.jpg


Down Dog to ddtwist.jpg

Uttanasana- Standing Fwd Bend utan.jpg

Clasp Hands Stretch Arms Over Head


Urdvah Hastasana – Hands Over Head

Uttanasana – Standing Fwd Bend

Down Dog to Plank to Belly

Prone Position (great for lower back pain) img_2299.jpg

Cobra Pose

Down Dog to Lunge to Twist lunge-twist-variation-side-2thumbnail.jpg

Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Crescent Pose

Uttanasana to Urdvah Hastasana – Hands Over Head

Vinyasa: Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Trikonasana (Triangle) triw.jpg

Down Dog

Vashistasana vashi-stg1.jpgvashi.jpg

Down Dog

Child’s Pose – balaii2004shoot.jpg

All 4’s Lower Elbows

Dolphin Pose images1.jpg

Child’s Pose – balaii2004shoot.jpg to Down Dog


Down Dog to Malasana

Bakasana – Crane 2 x bakasana.jpg

Down Dog

Ardha Chandrasana – halfmoon.jpg

Down Dog to Uttanasana

Thigh Stretch – img_1956.JPG

(Option to do Standing Thigh Stretch)

Dhanurasana – Bow Pose

Child’s Pose – balaii2004shoot.jpg

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana urdhva-dhanurasanathumbnail.jpg

Janusirsana – Head to Knee Pose trimkpadap.jpg


Paschimottonasana – Seated Fwd Bend paschimottasana.jpg





Mentioned in this Free Anusara Online Yoga Class Podcast (good for beginners to advanced yogi’s):

Call me to share how you may feel alone and how your practice reminds you that you are connected to something bigger pose you want to work on that I can teach 206.984.0347 – and check out my main website.

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Anusara Yoga Class Sequence for All Levels of Yoga Students to Strengthen Upper Body and:

    Sukasana – Easy Posture

    Down Dog to Uttanasana – Standing Fwd Bend

    Urdvah Hastasana – Arms Over Heatd to Samasthiti – Pose of Alignment

    then Extend One Arm Up Other Down – Scissor Arms to Shoulder Stretch

    Uttanasna to Plank to Cobra to Down Dog

    Straight Leg Lunge to Uttanasana

    Uttanasana to Vira III Legs – Warrior III (Finger Tips on Floor)


    Vira II – Warrior II to Parsvakonasana – Extended Side Angle

    Plank to Belly

    Stage I Core Work – Salambasana Variations

    Cobra to Down Dog to Crescent Pose

    Down Dog Bring Knees to Chest

    Anjaneasana – Low Lunge lunge-with-knee-bentthumbnail.jpgto

    Parvritta Parsvakonasana – Twisted Extended Side Angle pavrita-parsvakonasanathumbnail.jpg

    Uttanasna with a Roll Under Feet – img_2152.jpguttanablanket.jpg

    Stage II Core Work: Navasana – Boat Pose


    Ardha Navasana – 1/2 Boat Pose img_1962.JPG

    2X Danurasana – Bow Pose 1dhanurasanaprep.jpgdhanurasanathumbnail.jpg

    Child’s Pose

    Stage III Core Work: On Back Legs Scissored then Crunches

    Knees To Chest

    Bridge Pose then to Urdvah Danurasana urdhva-dhanurasanathumbnail.jpg

    (or just a second bridge)

    Jathara Parvittasana

    Happy Baby happy-baby.jpg

    Savasana or Meditation



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