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Step 1: Pranamasana: Prayer Pose

The document outlines a 12-step yoga flow sequence beginning with prayer pose and ending in mountain pose. It describes the body positioning and breathing for each pose, including raising the arms, bending forward, bringing one leg back at a time into a lunge, cobra pose on the belly, and mountain pose lifting the hips. The sequence flows from one pose to the next with instructions for breath and body alignment.

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384 views4 pages

Step 1: Pranamasana: Prayer Pose

The document outlines a 12-step yoga flow sequence beginning with prayer pose and ending in mountain pose. It describes the body positioning and breathing for each pose, including raising the arms, bending forward, bringing one leg back at a time into a lunge, cobra pose on the belly, and mountain pose lifting the hips. The sequence flows from one pose to the next with instructions for breath and body alignment.

Uploaded by

manish.cdma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Step 1 : Pranamasana : Prayer Pose

Stand at the edge of your mat, keep your feet together and balance your weight equally
on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together
in front of the chest in prayer position.
Step 2 : Hastauttanasana : Raised Arms Pose

Breathing in, lift the arms up and back, keeping the biceps close to the ears.
In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers

Step 3 : Hasta Padasana : Prayer Hand to Foot Pose

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely,
bring the hands down to the floor, beside the feet.

Step 4 : Ashwa Sanchalanasana : Equestrian Pose

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor
and look up.

Step 5 : Dandasana : Equestrian Stick Pose

As you breathe in, take the left leg back and bring the whole body in a straight line

Step 6 :Ashtanga Namaskara : Salute With Eight Parts Or Points

Gently bring your knees down to the floor and exhale.


Take the hips back slightly, slide forward, rest your chest and chin on the floor.
Raise your posterior a little bit.

Step 7 : Bhujangasana : Cobra Pose

Slide forward and raise the chest up into the Cobra posture.
You may keep your elbows bent in this pose, the shoulders away from the ears.
Look up.

Step 8 : Parvatasana : Mountain Pose

Breathing out, lift the hips and the tail bone up, chest downwards in an inverted V (/\) posture.

Step 9 : Ashwa Sanchalanasana : Equestrian pose

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor,
press the hips down and look up.

Step 10 : Hasta Padasana : Hand to Foot Pose

Breathing out, bring the left foot forward. Keep the palms on the floor.
You may bend the knees, if necessary.

Step 11 : Hastauttanasana : Raised Arms Pose

Breathing in, roll


the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

Step 12 : Tadasana

As you exhale, first straighten the body, then bring the


arms down. Relax in this position, observe the sensations in your body.

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