11 Forward bends and twists

Padmasana or Swastikasana
Adho Mukha Svastikasana
Parsva Adho Mukha Svastikasana
Agnistambhasana
Adho Mukha Agnistambhasana
Parsva Adho Mukha Agnistambhasana
Svastikasana
Parsva Svastikasana (to the right)
Navasana
Parsva Svastikasana (to the left)
Navasana
Parsva Svastikasana (to the right)
Navasana
Parsva Svastikasana (to the left)
Navasana
Adho Mukha Svastikasana
Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to ..
Parsvottanasana concave (right side, hands on bricks).. back to..
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks)
Adho Mukha Svanasana
repeat left side
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to ..
Parsvottanasana concave (right side).. to..
Parsvottanasana (right side) .. back to..
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks)
Adho Mukha Svanasana
repeat left side
Vajrasana
Parsva Vajrasana
Bharadvajasana I
Bharadvajasana II
Ardha Matsyendrasana II
Marichyasana IV
Marichyasana III
Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to..
Parsvottanasana (right side) ..to..
Parivrtta Trikonasana (right side)..back to..
Parsvottanasana (right side) ..to..
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks)
Adho Mukha Svanasana
repeat left side
Supta Padangusthasana I
Supta Padangusthasana II
Parivrtta Supta Padangusthasana
Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to..
Parivrtta Parsvakonasana (right side) .. back to …
Eka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to..
Adho Mukha Svanasana
repeat left side
Jatara Parivartanasana (bend legs)
Jatara Parivartanasana (straight legs)
Sirsasana
Parsva Sirsasana
Parivrtta Ekapada Sirsasana
Eka Pada Sirsasana
Parsvaika Pada Sirsasana
Urdhva Padmasana
Parsva Urdhva Padmasana
Pindasana in Sirsasana
Parivrtta Upavistha Konasana (right side) ..to ..
Parsva Adho Mukha Upavistha Konasana (right side)
repeat left side
Parivrtta Janu Sirsasana (right side).. to..
Janu Sirsasana (right side)
repeat left side
Parivrtta Surya Yantrasana
Svarga Dvijasana
Yoganidrasana
Ruchikasana
Durvasasana
Eka Pada Sirsasana
Yoganidrasana
Adho Mukha Svanasana
Urdhva Dhanurasana (repeat 3 to 6 times)
Urdhva Padmasana (with brick under sacrum)
Sarvangasana
Eka Pada Sarvangasana
Parsva Sarvangasana
Parsva Urdhva Padmasana
Halasana
Chakarasana
Savasana

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