Ina Ionas

Reference Sequence: Athlete Recovery Yoga: Seated flow and

release

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1. Wide Child Pose Prasarita 2. Child Pose Variation Both 3. Child Pose Variation 4. Child Pose Hip Circles Flow
Balasana Arms To Side Balasana Reverse Prayer Balasana Balasana Hip Circles Vinyasa
Variation Both Arms To Side Variation Reverse Prayer

5. Bowing Yoga Mudra 6. Child Pose Prayer Twist 7. Cat Cow Child Pose Flow 8. Eight Limbed Striking Cobra
Variation Child Pose Bowing Parivrtta Balasana Bitilasana Marjaryasana Pose Flow Ashtangasana
Yoga Mudra Variation Balasana Vinyasa Shashank Bhujanagasana
Vinyasa

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9. Easy Pose Warm Up Flow
Sukhasana Warm Up Vinyasa
13. Wide Legged Downward
Facing Dog Pose Wide Legged
Four Limbed Staff Pose Flow
Prasarita Adho Mukha
Svanasana Prasarita Chaturanga
Dandasana Vinyasa
10. Table Top Pose Variation
Leg Raised Bharmanasana
Variation Leg Raised
14. Supine Spinal Twist Yoga
Pose I Supta Matsyendrasana I
11. Tiger Pose Table Top Pose 12. Thread The Needle Pose
Knee To Nose Flow Flow Urdhva Mukha Pasasana
Vyaghrasana Dandayamana Flow
Bharmanasana Knee To Nose
Vinyasa
15. Corpse Pose Savasana