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1. Prayers in Sukhasana
2. Parvatasana in Sukhasana
3. Sukhasana, moving forward - use a brick bellow the chin and try to move the chin forward to extend the anterior spine
4. Adho Mukha Svanasana
5. Uttanasana, feet spread at the width of the sticky mat
6. Adho Mukha Svanasana, emphasizing extension on the sides of the trunk
7. Adho Mukha Virasana, allow the groins to relax, keeping the sides of the trunk long 8. Virasana, relaxing the groins - use weight on the upper front thighs
9. Gomukhasana preparation, seated on the floor or support

. Spine straight, hands of on the knee
. Spine straight, twist both sides
. Move forward keeping the groins and hips relaxed
. Move forward and twist towards the side of the bend leg

10. Adho Mukha Svanasana, emphasizing movement of the upper front thighs back

11. Uttanasana, feet at the width of the hips
12. Utthita Trikonasana, front foot lifted - quarter round, brick, wall or chair.
13. Utthita Parsvakonasana, front foot lifted

14. Parivrtta Trikonasana, front foot lifted
15. Parivrtta Parsvakonasana, front foot lifted
16. Parsvottanasana, front foot lifted
17. Prasarita Padottanasana
18. Uttanasana, feet together
19. Parighasana, front foot lifted on the wall
20. Salamba Sirsasana - 5 to 8 mints
21. Dandasana, root the upper front thighs down and extend the anterior spine

22. Janu Sirsasana:

. trunk straight, relaxing the groin and hip of the bend leg

. Twist the trunk on the opposite direction of the bend leg holding the foot of the extended leg

. Move forward, classic pose

23. Marichyasana I, relax the groin of the bend leg:

. Trunk straight, extend the anterior spine holding the knee of the bend leg

. Bind the arms and twist on the opposite way of the bend leg
. Move forward, classic pose

24. Malasana, feet together:

. Knees together, hold the legs and relax the head and the groins
. Spread the knees and move forward with arms extended, keep the groins relaxed
. Hold the backs of the ankles and allow the head and trunk to go down (don’t try to force the head to touch the floor, instead keep your focus on deepening the groins and naturally the trunk and head will move closer to the floor).


25. Supta Sukhasana - no support - 2 mnts
26. Supta Baddha konasana - no support - 2 to 4 mnts

27. Baddha konasana:

. Seat with the back to the wall and height bellow the botox - 6 to 10 mnts
. Lean towards the left leg and twist towards the ceiling allowing the right groin and hip to relax, then repeat other side - 2 to 4 mts each side

28. Upavistha Konasana:

. Spine straight - use weight on the upper front thighs . Spine straight, twist to both sides
. Move forward with any arm variation

29. Parivrtta Upavistha Konasana
30. Dandasana
31. Supta Padangusthasana I
32. Supta Padangusthasana III, parsva variation

33. Supta Padangusthasana II, parivrtta variation:

. Keep the foot of the lower leg vertical and twist the upper leg pushing the upper thigh away from the head

. Turn the foot of the lower leg out to increase the twist

. Keeping the previous variation turn the toes of the upper foot towards the ceiling (external rotation of the hip), then turn the toes towards the floor (internal rotation of the hip)

34. Urdhva Prasarita Padasana
35. Inverted Supta Baddha Konasana, relax with bend legs, feet spread, knees together

36. Chair sarvangasana - 5 to 8 mints - Halasana (optional) - 2 mnts
37. Savasana with legs on the chair and a belt holding the thighs

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