s u n s a l u t a t i o n s S u r y a N a m a s k a r a A

10 Inhale Upward Salute (Urdhva Hastasana)

11 Exhale Mountain pose (Tadasana)

5b Four-Limbed Staff Pose (Chatarunga Dandasana)

6 Inhale Upward Facing Dog(Urdhva Mukha Svanasana)

6 Exhale Downward Facing Dog (Adho Mukha Svanasana)

7 Inhale Look up 8 Exhale Standing Forward Bend (Uttanasana)

1 Mountain pose (Tadasana)

2 Inhale Upward Salute (Urdhva Hastasana)

3 Exhale Standing Forward Bend (Uttanasana)

4 Inhale Look up

5a Exhale Plank

Hold pose for five breaths

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Copyright PRACTICE BLISSTM, Yasmin F. Gow, 2004

17 Inhale Look up

18 Exhale Standing Forward Bend (Uttanasana)

19 Inhale Fierce Pose (Utkatasana)

20 Exhale Mountain pose (Tadasana)

10 Exhale Plank 10b Four-Limbed Staff Pose (Chatarunga Dandasana)

12 Exhale Downward Facing Dog (Adho Mukha Svanasana)

13 Inhale Warrior I - Left side (Virabhadrasana I)

s u n s a l u t a t i o n s S u r y a N a m a s k a r a B

1 Inhale Mountain pose (Tadasana)

2 Exhale Touch fingers to floor 3 Inhale Fierce Pose (Utkatasana)

4 Exhale Standing Forward Bend (Uttanasana)

5 Inhale Look up

6a Exhale Plank

11 Inhale Upward Facing Dog(Urdhva Mukha Svanasana)

14a Exhale Plank 15 Inhale Upward Facing Dog(Urdhva Mukha Svanasana)

16 Exhale Downward Facing Dog (Adho Mukha Svanasana)

6b Four-Limbed Staff Pose (Chatarunga Dandasana)

7 Inhale Upward Facing Dog(Urdhva Mukha Svanasana)

8 Exhale Downward Facing Dog (Adho Mukha Svanasana)

9 Inhale Warrior I - Right side(Virabhadrasana I)

14b Four-Limbed Staff Pose (Chatarunga Dandasana)

Hold pose for two breaths

Hold pose for three breaths

Hold pose for two breaths

Copyright PRACTICE BLISSTM, Yasmin F. Gow, 2004

Copyright PRACTICE BLISSTM, Yasmin F. Gow, 2004

s h o r t w o r k o u t

11a 90 degree Crunches (preparation) 11b 90 degree Crunches

13 Lying Twist or crocodile twist (Jathara Parivartanasana)

14 Corpse Pose (Savasana)

6b Cow 7a Leg Lifts 7b Leg Lifts

8 Butterfly or Bound Angle Pose A (Baddha Konasana)

9 Butterfly or Bound Angle Pose B 10 Hamstring Stretch/Head to Knee Pose (Janu Sirsasana)

2 Feet Spread Intense Stretch Posture A (Parasarita Padottanasana A)

1 Surya Namaskara A x2Surya Namaskara B x1

3 Triangle pose (Utthita Trikonasana) Right Side

4 Feet Spread Intense Stretch Posture B (Parasarita Padottanasana B)

5 Tree Pose (Vrksasana)

6a Cat (Marjarasana)

12a Bridge or Half Wheel (Setu Bandha Sarvangasana or Ardha Chakrasan)

12b Wheel (Urdhva Dhanurasana

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s u n s a l u t a t i o n s

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