Forward Seated Bend / Intense Back Stretch (Paschimottanasana)

Type : Sitting

Justification :  Forward extension, hamstring, back and spinal stretch

Complimentary posture :  Ardha Matsyendrasana, Ustrasana

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Head To Knee Pose (Janu Sirsasana)

Type : Sitting

Justification : Hip opener, hamstring, inner thigh stretch. spinal and arm stretch

Complimentary posture :  Virasana,  purvottanasana

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Universal Spinal Twist : Supta Matsyendrasana or Jathara Parivartanasana

Type : Supine

Justification : twist, restorative twist

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Cowface Pose : Gomukhasana

Type : Sitting

Justification : Hip Opener, Shoulder Opener

Complimentary posture : Yoga Mudrasana in Vajrasana

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Half Handstand Against The Wall : Ardha Adho Mukha Vrksasana

Preparation For Full Arm Balance

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The Camel Pose : Ustrasana

Complimentary posture : Child’s pose (Balasana)

Justification :  Backbend

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