Paschimottanasana B Marichyasana C Navasana X 3 Lift Up X 3 Urdhva Dhanurasana Paschimottanasana Padmasana or Sukhasana Savasana ∞ ∞ ∞ ∞ Surya Namaskar A x 3 Surya Namaskar B x 2 Ashtanga Vinyasa Yoga Short Sequence (15 minutes)
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Paschimottanasana B Marichyasana C Navasana X 3 Lift Up X 3
Urdhva Dhanurasana Paschimottanasana Padmasana or Sukhasana