Seated sequence

Mokymai

Seated sequence

Difficulty:

normal

Pace:

light

Author: StayFit

Set 1

1 round

25

ai

Staff Pose

20

ai

Seated Forward Bend

25

ai

Seated Forward Bend 2

30

ai

Seated Forward Bend 3

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 2

1 round

5

ai

Staff Pose

20

ai

Upward Plank Pose

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 3

2 rounds

5

ai

Staff Pose

30

ai

Ardha Baddha Padma Paschimottanasana

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 4

2 rounds

5

ai

Staff Pose

30

ai

Three Limbs Facing Intense West Stretch Pose

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 5

2 rounds

5

ai

Staff Pose

30

ai

Head-to-Knee Forward Bend

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 6

2 rounds

5

ai

Staff Pose

30

ai

Head-to-Knee Forward Bend 2

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 7

2 rounds

5

ai

Staff Pose

30

ai

Head-to-Knee Forward Bend 3

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 8

2 rounds

5

ai

Staff Pose

25

ai

Marichi’s Pose 1

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 9

2 rounds

5

ai

Staff Pose

30

ai

Marichi's Pose 2

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 10

2 rounds

5

ai

Staff Pose

30

ai

Marichi’s Pose 3

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 11

2 rounds

5

ai

Staff Pose

30

ai

Marichi’s Pose 4

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 12

4 rounds

20

ai

Boat Pose

Set 13

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

25

ai

Shoulder-Pressing Pose

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 14

1 round

20

ai

Turtle pose

30

ai

Sleeping Turtle Pose

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 15

1 round

5

ai

Staff Pose

30

ai

Womb Embryo Pose

15

ai

Womb Embryo Pose

15

ai

Rooster Pose

Set 16

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

25

ai

Bound Angle Pose 3

5

ai

Bound Angle Pose 2

5

ai

Bound Angle Pose

Set 17

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

25

ai

Wide-Angle Seated Forward Bend

20

ai

Upward Facing Wide Angle Pose

Set 18

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

30

ai

Reclined Angle Pose

8

ai

Upward Facing Wide Angle Pose

Set 19

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 20

2 rounds

30

ai

Reclining Hand-to-Big-Toe Pose 1

25

ai

Reclined Big Toe Pose 2

5

ai

Reclining Hand-to-Big-Toe Pose 1

5

ai

Backward Roll

Set 21

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

40

ai

Both big toes pose

Set 22

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

40

ai

Urdhva Mukha Paschimottanasana

Set 23

1 round

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

35

ai

Bridge on Head Pose

Set 24

1 round

5

ai

Backward Roll

8

ai

Four-Limbed Staff Pose

5

ai

Upward-Facing Dog Pose

5

ai

Downward-Facing Dog

Set 25

1 round

8

ai

Upward Bow Pose

8

ai

Supported Shoulderstand

8

ai

Plow Pose

8

ai

Knee to Ear pose

8

ai

Upward Lotus

8

ai

Supported embryo pose

8

ai

Fish Pose 2

8

ai

Supported Headstand

8

ai

Upward Staff Pose

8

ai

Forward Bend Sitting on Heels

8

ai

Lotus Pose

8

ai

Corpse Pose

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