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All levels Anusara ® Yoga Podcast Sequence:
- Sukhasana
- All 4’s – Hands & Knees
- Down Dog
- Uttanasana – Standing Forward Bend
- Samasthiti or Tadasana with Hands in Anjali Mudra
- Urdvah Hastasana – Hands Over Head
- Uttanasana – Standing Forward Bend
- Lunge to a Deep Lunge
- Down Dog
- Plank Pose
- Plank to Chattarunga Dandasana to Cobra
- Down Dog
- Lunge to Twist
- Down Dog
- Plank to Chattarunga Dandasana to Cobra
- Down Dog
- Vashistasana – (A) Side Plank /(B) Variation
(A) (B)
- Down Dog
- Vira II – Warrior II to Reversed Warrior
- Chattarunga to Down Dog
- Vira II – Warrior II to Ostrich/Bound Warriorr w/hands clasped behind back
- Straight Leg Lunge then Bring Arms Inside – Hip Opener –
- Bound Parsavakonasana – Bound Side Angle –
- Down Dog
- Trikonasana – Triangle
- Down Dog to Down Dog Split
- Balasana – Childs
- Agnistambasana – Fire Log
(watch out for sickling ankle)
- Eka Pada Bekasana – Thigh Stretch –
- Dhanurasana – Bow
- Balasana – Childs
- Down Dog
- Anejaneasana Thigh Stretch-
- Down Dog
- Dhanurasana – Bow
- Balasana – Childs
- Supta Padangusthasana – Supine Hamstring Stretch
- Supine Twists
- Savasana – Corpse Pose
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