Supta Swastikasana – supported with bolsterSupta Baddha Konasana – supported with bolsterMatsyasana – supported with bolster, first arms at the sides, then arms over the head for Baddha HastaSupta Virasana – supported with bolsterVirasanaParvatasana in VirasanaAdho Mukha Virasana – supported with bolster and a rolled blanket under the foreheadAdho Mukha Svanasana – head supported, hands…

Active sequenceSurya Namaskar, 6 rounds, depending on abilityAdho Mukha Vrksasana, 30 seconds to a minutePincha Mayurasana (or the preparation), 30 seconds to a minuteSirsasana, 2-3 minutesSupta Baddha Konasana, 2 minutesSetu Bandha Sarvangasana, 2 minutesUstrasana, 30 secondsViparita Dandasana, 1-2 minutesUrdhva Dhanurasana, 20 seconds, repeatRepeat Bharadvajasana on a chair for 10 seconds on each side three timesParsva…

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