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    Vicky Arundel's Yoga Sequence

    Uploaded by

    vopoloj239
    The document outlines a 57-pose core and lower back yoga sequence, beginning with wide child pose and including poses like cat-cow, downward facing dog, plank, cobra, boat, bridge, and ending with corpse pose. The poses target the core and lower back through movements like twists, extensions, and balances that work the abdominal muscles and spine. Modifications are provided for some poses by adding variations like having knees bent or arms in different positions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Vicky Arundel's Yoga Sequence

    Uploaded by

    vopoloj239
    47 views3 pages
    The document outlines a 57-pose core and lower back yoga sequence, beginning with wide child pose and including poses like cat-cow, downward facing dog, plank, cobra, boat, bridge, and ending with corpse pose. The poses target the core and lower back through movements like twists, extensions, and balances that work the abdominal muscles and spine. Modifications are provided for some poses by adding variations like having knees bent or arms in different positions.

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    The document outlines a 57-pose core and lower back yoga sequence, beginning with wide child pose and including poses like cat-cow, downward facing dog, plank, cobra, boat, bridge, and ending with corpse pose. The poses target the core and lower back through movements like twists, extensions, and balances that work the abdominal muscles and spine. Modifications are provided for some poses by adding variations like having knees bent or arms in different positions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    47 views3 pages

    Vicky Arundel's Yoga Sequence

    Uploaded by

    vopoloj239
    The document outlines a 57-pose core and lower back yoga sequence, beginning with wide child pose and including poses like cat-cow, downward facing dog, plank, cobra, boat, bridge, and ending with corpse pose. The poses target the core and lower back through movements like twists, extensions, and balances that work the abdominal muscles and spine. Modifications are provided for some poses by adding variations like having knees bent or arms in different positions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Vicky Arundel

    Core & Lower Back Sequence

    1. Wide Child 2. Cat Cow 3. Table Top 4. Balancing 5. Balancing 6. Hovering 7. Downward 8. Standing
    Pose Pose Pose Variation Table Pose Table Pose Cat Pose Facing Dog Yoga Seal
    Prasarita Bitilasana Leg Raised Dandayamana Knee To Nose Hovering Pose Adho Pose
    Balasana Marjaryasana Bharmanasana Bharmanasana Dandayamana Marjaryasana Mukha Dwikonasana
    Variation Leg Bharmanasana Svanasana
    Raised Knee To Nose

    9. Volcano 10. Mountain 11. Palm Tree 12. Palm Tree 13. Standing 14. Standing 15. Standing 16. Chair Pose
    Pose Urdhva Pose Variation Pose Urdhva Pose Side Forward Fold Forward Fold Forward Fold Utkatasana
    Hastasana Feet Hip Wide Hastotanasana Bend Parsva Pose Pose Variation Pose
    Tadasana Bhanga Uttanasana 1 Uttanasana Uttanasana
    Variation Feet Variation 1
    Hip Wide

    17. Revolved 18. Downward 19. Plank Pose 20. Plank Pose 21. Tiger Curl 22. Side Plank 23. Plank Pose 24. Crocodile
    Chair Pose Facing Dog Knees Bent Phalakasana Pose Twist Phalakasana Pose
    Parivrtta Pose Adho Phalakasana Phalakasana Vasisthasana Makarasana
    Utkatasana Mukha Knees Bent Variation Knee Twist
    Svanasana To Nose

    25. Sphinx 26. Sphinx 27. Forearm 28. Forearm 29. Forearm 30. Crocodile 31. Locust 32. Cobra
    Pose Salamba Rollup Pose Plank Pose Side Plank Plank Pose Pose Pose Torso On Pose Variation
    Bhujangasana Niralavasana Phalakasana II Phalakasana II Makarasana Floor One Leg Elbows
    Rollup Up Ardha Bhujangasana
    Salabhasana Variation
    Torso On Floor Elbows
    One Leg Up
    33. Locust 34. Chariot 35. Cobra 36. Crocodile 37. Table Top 38. Downward 39. Boat Pose 40. Easy Boat
    Pose Variation Pose Variation Pose Variation Pose Child Pose Facing Dog Variation Pose Sahaja
    One Leg And Arms Out Elbows Knees Makarasana Flow Pose Adho Knees Bent Navasana
    Arm On Floor Vimanasana Bhujangasana Bharmanasana Mukha Navasana
    Salabhasana Variation Arms Variation Balasana Flow Svanasana Variation Knees
    Variatiaon One Out Elbows Knees Bent
    Leg And Arm On
    Floor

    41. Boat Pose 42. Boat Pose 43. Half Boat 44. Reclined 45. Cycling 46. Cycling 47. Supine Toe 48. Raised
    Variation 1 Navasana Pose Ardha Supine Pose Bent Pose Pada Taps Flow Legs Pose
    Navasana Navasana Extension Knee Pada Sanchalanasana Variation One
    Variation 1 Pose Sanchalanasana Leg Knee Bent
    Bent Knee Hands On
    Floor

    49. Raised 50. Upward 51. Half 52. Raised 53. Belly Twist 54. Supine 55. Wind 56. Bridge
    Legs Pose Extended Feet Plough Pose Legs Pose Flow Supta Spinal Twist Release Pose Pose
    Variation One Pose Urdhva Ardha Halasana Variation Matsyendrasana Pose II Supta Exhale Inhale Setubandha
    Leg Raised Prasarita Hands On Ii Flow Matsyendrasana Flow Sarvangasana
    Hands On Padasana Floor Uttana II Apanasana
    Floor Padasana Exhale Inhale
    Variation Hands Flow
    On Floor

    57. Reverse 58. Happy 59. Corpse


    Pigeon Pose Baby Pose Pose (IRT)
    Sucirandhrasana Ananda Savasana (IRT)
    Balasana

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