LEVEL 1 ASANAS

Standing Poses Tadasana (Mountain Pose) Vrksasana (Tree Pose) Virabhadrasana II (Warrior Pose 2) Utthita Parsvakonasana (Extended Lateral Flank Stretch) Utthita Trikonasana (Extended Triangle Pose) Virabhadrasasana (Warrior Pose 1) Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Extended Leg Stretch) Parsvottanasana (Intense Side Stretch)

Seated Poses Vajasana (Thunderbolt Pose) Virasana (Hero Pose) Sukhasana (Comfortable Seated Pose) Dandasana (Staff Pose) Upavista Konasana (Seated Angle Pose) Baddha Konasana (Bound Angle Pose)

Forward Bends Paschimottanasa (Intense Seated Back Stretch) Supta Padangusthasana (Reclining Leg Stretch)

Twists Sukhasana Twist (Easy Cross Leg Twists) Bharadvasjasana (Chair Twist) Bharadvasjasana I (Seated Twist) Jathara Parivartanasana ( Supine Adominal Twists) Crocodile Twists Maricyasana III LEVEL 1 ASANAS

Hip Openers Supta Padangusthasana II (Reclining Leg Stretch 2) Judith’s Hip Opener Gomukhasana (Face of the Cow Pose)

Arm Work Adho Mukha Svanasana (Downward Facing Dog Pose) Plank Pose Chaturanga Dandasana (Four Point Staff Pose) Half Handstand

Simple Backbends Passive Chest Opener (Lie over a rolled up blanket) Setu Bandha Sarvangasana (Bridge Pose) Ustrasana (Camel Pose)

Restorative Poses Supported Uttanasana (Forward bend with head on block - or buttocks on wall) Supported Adho Mukha Svanesana (Dog Pose with head support) Supported Setu Bandha Sarvangasana (Bridge Pose with block under sacrum) Supta Virasana (Reclining Bound Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose)

Viparita Karani (Two blankets under hips- legs up wall)

Savasana (Corpse Pose)