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Yoga

The document describes an 18 pose yoga sequence and the breathing technique to use with each pose. It instructs practitioners to hold each pose for a specified number of breath cycles, where one breath cycle is 3 seconds of inhalation followed by 3 seconds of exhalation. This breathing pattern is intended to help control heart rate during the yoga practice.

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374 views3 pages

Yoga

The document describes an 18 pose yoga sequence and the breathing technique to use with each pose. It instructs practitioners to hold each pose for a specified number of breath cycles, where one breath cycle is 3 seconds of inhalation followed by 3 seconds of exhalation. This breathing pattern is intended to help control heart rate during the yoga practice.

Uploaded by

api-405940826
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

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11 Yoga Poses. 11 [Link]/poses. 7KLVWHFKQLTXHVVKRXOGEHXVHGWR
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1 2. 3.

Reclining Abdominal ... Half Boat Pose


Corpse Pose
Jathara Parivartanasana Ardha Navasana
Savasana
hold position for hold position for
hold position for
2 breath cycles 2 breath cycles
5 breath cycles

4.
Head to Knee Pose

Bridge
hold position for
Leg Raise Setu Bandha Sarvangasana
3 breath cycles
hold position for hold position for
1 breath cycle 2 breath cycles

7. 8.

Half Lord of the Fishe...


Seated Forward Bend Ardha Matsyendrasana
KROGSRVLWLRQIRU
Paschimottanasana
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11 Yoga Poses. 11 Yoga Journal, [Link]/poses.
11 Yoga Poses. 11 [Link]/poses.

hold position for


hold position for 3 breath cycles
2 breath cycles * More advanced pose
avoid if not able to
balance

10. 12.
11.

Garland Pose (Deep ... Mountain Pose Eagle Pose


Garudasana
Malasana
Tadasana
hold position for
2 breath cycles

13. 14. 15.


Warrior Ill
Warrior I Warrior II
Virabhadrasana Ill

Virabhadrasana I hold position for


Virabhadrasana II
hold position for 2 breath cycles
2 breath cycles hold position for
2 breath cycles

* More advanced pose


avoid if not able to balance

16. 17. 18. hold position for


2 breath cycles

Standing Forward Bend


Uttanasana
Tree Pose
hold position for
Downward Facing Dog Pose
Vrksasana 4 breath cycles
Adho Mukha Svanasana
hold position for
[Link]
2 breath cycles
11 Yoga Poses. 11 Yoga Journal, [Link]/poses.
11 Yoga Poses. 11 [Link]/poses.

Focus on
bringing hip towards the ground

19.
20. 21.

Cobra Pose Side Plank


Plank Pose hold position for Vasisthasana

hold position for 2 2 breath cycles hold position for 2


breath cycles breath cycles

22. Cow Pose 24.


23.
Child's Pose
Cat Pose
Cow Pose (Bitilasana) Balasana

hold position for 2 hold position for 2 hold position for 4


breath cycles breath cycles breath cycles

Center the patient back to


25. breathing
allow patient to meditate for at
least 15 minutes before
ending the session with
"namaste"

Easy Pose
Sukhasana

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