Opening Phase: Level 1 Asanas closing phase: seated postures

sukhasana vajrasana watch breath

relaxation cat / cow

closing phase: counter postures

Balasana
relax hips
Extended Child’s Pose
initial relaxation

dynamic arm flow

twist

mobilise spine, hips, Adhomukha svanasana

shoulders, arms Downward facing dog

savasana
Apanasana
Corpse Pose
Knees to chest pose

sukhasana vajrasana
All Poses

Adhomukha svanasana Apanasana Ardha Candrasana Ardha Matsyendrasana Ardha Utkatasana

Downward facing dog Knees to chest pose Half Moon pose Half Lord of the Fishes Pose Half Chair pose

Baddha konasana Balasana Bhujangasana Dandasana Garudasana

Bound Angle Pose / Cobbler Child’s pose Cobra pose Stick pose Eagle pose

Halasana hasta baddha gomukhasana Janusirsana Janusirsana parivrtti Jathara parivrtti

Plow Pose Tied cow face pose head to knee forward bend revolved head to knee Master revolved abdomen
forward bend pose

Marjariasana - Natarajasana Parighasana Parsvottanasana Pascimatanasana

adhomukha/urdhvamukha Lord of the dance Pose Gate Pose Intense side stretch Pose Seated forward bend
cakravakasana
Cat / Cow
prasarita padottanasana Salabhasana ardha Salabhasana salamba sarvangasana ardha sarvangasana /
wide legged forward bend locust pose half locust pose supported shoulder stand viparita karani
half shoulder stand

savasana setu bandhasana / sukhasana supta eka pdangusthasana

corpse pose dvipada pitham Easy pose reclining hand to big toe pose
bridge pose tadasana / smasthiti
Mountain pose

upavista konasana parsva upavista konasana urdvamukha svanasana urdvamukha svanasana uttanasana
wide angled seated forward revolved seated forward upward facing dog upward facing dog: toes standing forward bend
bend bend under variation

utthita hasta utthita parsvakonasana utthita trikonasana utthita trikonasana vajrasana

padangusthasana extended side angle pose extended triangle pose parivrtti thunderbolt pose
extended hand to big toe revolved extended triangle
pose pose
 virabhadasana II virabhadasana III virasana vrksasana
virabhadasana I
warrior II warrior III hero pose tree pose
warrior I

Ustrasana Vasisthasana Dandayamana- utthita pada sirsasana vrischikasana

Camel pose Side plank Dhanurasana Extended Leg Headstand Scorpion pose
Standing bow pose Pose

Eka Pada Adho Mukha swan dive forward fold

Tittibhasana bakasana sirsasana Svanasana
Firefly pose Crow pose head stand Three legged downward
facing dog