Int. Module B Class B

Intermediate Module B SEQUENCE for CLASS B Seated Meditation Sun Salutation with Hip Openers (Uttanasana, Downward Dog, Plank pose, Chaturanga, Downward Dog, Lunges, Downward Dog, Lunges, Plank pose, Chaturanga, Downward Dog, Uttanasana) Trikonasana (30 sec or 1 min) Parsvakonasana, (30 sec or 1 min) Hanging Uttanasana Virabhadranana I (30 sec or 1 min) Virabhadrasana II (30 sec or 1 min) Hanging Uttanasana Ardha Chandrasana (30 sec or 1 min) Parsvottanasana (30 sec or 1 min) Prasarita Padottanasana I (1 min) Prasarita Padottanasana I I (30 sec) Hanging Uttanasana (30 sec or 1 min) Adho Mukha Svanasana (30 sec or 1 min) Parighasana Prep 2 (30 sec or 1 min) Parighasana Prep 2 (30 sec or 1 min) Supta Virasana (3 min) Yoga Mudrasana in Virasana (1 min) Urdhva Prasarita Padasana 90, 60, 30 (2 – 4 cycles of 20 sec each) Dandasana – arms lifted (30 sec or 1 min) Paripurna Navasana (30 sec or 1 min) (1-2 cycles) Ardha Navasana (30 sec or 1 min) (1-2 cycles) Long Vertical Stretch (30 sec or 1 min) Sirsasana (3 – 5 min) Yoga Mudrasana Vajrasana (30 sec) Sarvangasana (3 – 5 min) Eka Pada Sarvangasana (30 sec or 1 min) Halasana (3 – 5 min) Karnapidasana (30 sec – 1 min each side) Setu Bandha Sarvangasana (3 – 5 min) Dvi Pada Supta Pavanamuktasana (30 sec or 1 min) Yoga Mudrasana Sukhasana (30 sec or 1 min) Savasana (3-5 min)