4. Forward bends for beginners Characteristics of this sequence are: > Duration: 40min > Level: Beginners totntermediate > Typectelaxing cooking > TypesofAsanasincuded: Standing poses, forward extensions, Sanvangasana ge 1. Adho Mukha Svanasana ~ Hands on inverted chair Props ok a c® Fer Sungivansyouneedfve (ao FertettiveSoringsinayou wes chy, aboitorand 12 bA 2. Parsvottdnasana — Hands on wall 3, Adho Mukha Svanasana ~ Feet on inverted chair min. See Vol 1,P. 32 4. Paschimottanasana - Sitting on chair 45 sec. each side See Vol. 1,P.129 5. Janu Sirsasana — min. See Vo. 1,P,39 6. Trianga Mukhaikapada Paschimottanasana — 2min. See Vol.2,P. 15 7. Paschimottanasana - Head on chair 2min. SeoVol.2,P.113 10. Halasana - Feet on chair 1 min. each side 8. Bhardvajasana | — Sitting on chair Tmin. each side Use a sticky mat on the chair. Hold a block between the knees. if the seat is lower than your knees, raise it with 1-3 folded blankets; if it is much higher, use biocks under the feet. 11. Karna Pidasana — Feet on chair 1 min. each side 9. Salamba Sarvangasana ~ On a platform Smin. See step 16 on Sequence 2 (fyouare tired, use a cheit. 12. Savasana - Lower legs on chair 3min. Tmin. Place the tip of the toes on the seat and Bent the knees and place the metatarsals push down o liftand elongate the trunk. onthe seat Smin. Move the flesh of the buttocks away from the lumbar spine to lengthen and release the lower back, Propo Yoa/ Arena 1151