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Sanskrit 1. Pranayama
First set 6 second inhale 6 second exhale 10 breath cycles 45-60 sec 10-20 sec 30 sec 10 sec per part 10-20 sec
Half Moon 2. Arda Chandrasana Backbend 3. Padahastasana 4. Utktasana 5. Garurasana Hands to Feet Awkward Eagle Water break
25-35 sec 10-20 sec 20 sec 10 sec per part 10-20 sec
6. Dandayamana Janushirasana Standing Head To Knee 60 sec 7. Dandayamana Dhanurasana Standing Bow 8. Tuladandasana Balancing Stick 60 sec 10 sec 30-40 sec
9. Dandayamana Bibhaktapada Standing Separate Leg Paschimottanasana Intense Stretching 10. Trikanasana Triangle
11. Dandayamana Bibhaktapada Standing Separate Leg Janushirasana Head To Knee 12. Tadasana 13. Padangustasana 14. Savasana (2 min) 15. Pavanamuktasana 16. Sit-up (! - no Sanskrit) 17. Bhujangasana Cobra Tree Toe Stand Dead Body/Corpse Wind Removing Pose Sit-up
30 sec 30 sec 120 sec 20 secs all parts 10-20 secs each part
10 sec
10 sec
18. Salabhasana 19. Poornasalabhasana 20. Dhanurasana 21. Supta Vajrasana 22. Ardha Kurmasana 23. Ustrasana 24. Sasangasana 25. Janushirasana 26. Paschimottanasana 27. Arda Matsyendrasana 28. Kapalbhati
Half Locust Full Locust Bow (or Floor Bow) Fixed Firm Half Tortoise Camel Rabbit Head To Knee Intense Stretching Half Spine Twist Breath Of Fire
10 sec 10 sec 20 sec 40 sec 20 sec 30-45 sec 20-25 sec 20-40 sec 20-40 sec 20-40 sec 60 counts (usually around 2 exhales per second)
10 sec 10 sec 20 sec 40 sec 20 sec 20-30 sec 20-25 sec 20-30 sec 20-40 sec