Ina Ionas

Reference Sequence: Morning Stretch

5B Inhale-Exhale

1. Child Pose 2. Child Pose Variation Both 3. Child Pose Variation Both
Arms To Side Balasana Arms To Side Balasana
Variation Both Arms To Side Variation Both Arms To Side

5B Inhale-Exhale 10B Inhale-Exhale 10B Inhale-Exhale

4. Cat Cow Pose Forearms 5. Seated Neck Rolls 6. Shoulder Rolls Bent Elbows
Bitilasana Marjaryasana Variation Close Up Skandha
Forearms Chakra Variation Close Up

5B Inhale-Exhale 5B Inhale-Exhale 5B Inhale-Exhale

7. Revolved Easy Pose 8. Revolved Easy Pose 9. Easy Pose Variation Side
Variation Hand On Floor Variation Hand On Floor Bend Hand On Knee Parsva
Parivrtta Sukhasana Variation Parivrtta Sukhasana Variation Sukhasana Variation Hand On
Hand On Floor Hand On Floor Knee

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5B Inhale-Exhale 5B Inhale-Exhale 5B Inhale-Exhale

10. Easy Pose Variation Side 11. Seated Cat Cow Pose 12. Toe Squat Vajrasana
Bend Hand On Knee Parsva Upavistha Bitilasana Variation On Toes
Sukhasana Variation Hand On Marjaryasana
Knee

5B Inhale-Exhale 5B Inhale-Exhale 10B Inhale-Exhale

13. Thunderbolt Pose Eagle 14. Hero Pose Virasana 15. Reclined Knee Circles
Arms Vajrasana Garudasana

5B Inhale-Exhale 5B Inhale-Exhale 5B Inhale-Exhale

16. Wind Release Pose 17. Bridge Pose Variation
Pawanmuktasana Arms Flow I Setubandha
Sarvangasana Variation Hasta
Vinyasa I
18. Reclining Hero Pose
Variation One Leg Straight
Head Bolster Supta Virasana
Variation Eka Pada Straight Sirsa
Bolster

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19. Reclined Hero Pose 20. Reclining Hero Pose Supta 21. Seated Forward Bend Pose
Variation Elbows Supta Virasana With Bolster And Blanket
Virasana Variation Elbows Paschimottanasana With Bolster
And Blanket

5B Inhale-Exhale 5B Inhale-Exhale 5B Inhale-Exhale

22. Seated Forward Bend Pose 23. Reclined Psoas Stretch 24. Reclined Psoas Stretch
Paschimottanasana Pose On Block Pose On Block

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5B Inhale-Exhale 5B Inhale-Exhale 5B Inhale-Exhale

25. Supine Spinal Twist Pose II 26. Supine Spinal Twist Pose II 27. Banana Pose
Supta Matsyendrasana II Supta Matsyendrasana II

5B Inhale-Exhale 5m

28. Banana Pose 29. Corpse Pose Savasana