Listed below sequence can be used to build a yoga practice by those with at least 6 months of yoga experience. The poses that are listed below helps to build strength in the core, arms, and legs.
Don't feel that you have to do the whole sequence at once if poses aren't available to you. Try working a few of these poses in your daily yoga routine. You can also take break in child pose between each exercise as told.
1.Downward Facing Dog
Start with downward facing dog (Adho Mukha Svanasana). Be in the position that is given in the picture and start making your body powerful. Take at least five and up to 20 breaths here.
2.Plank
Come forward in the plank position with the shoulders over the wrists. Stay at least five to ten breaths and you will really feel that your arms are started paining and then your arms will definitely become stronger.
Make sure to maintain right alignment throughout by not letting your hips stick up or sag down. Remember to keep a nice straight line from the crown of your head to your heels. You can practice child pose between poses if you need.
3.Chaturanga Dandasana
If you are working up to chaturanga drop the knees here before lowering. Hold the lowered position for a breath then continue through your vinyasa ending up back in downward dog position.
4.Dolphin Pose
From downward facing dogs lower your forearms to the mat coming into the dolphin pose(Ardha Pincha Mayurasana). You can bring your knees to the floor during the transition if you need to but once you have arms set up return the legs to a downward dog position.
5.Dolphin Push-Ups
Interlace your fingers. On an inhalation bring your body forward to a forearm plank position with your shoulder over your elbows. On your next exhalation push your body back to down dog legs.
Do five to 10 of these dolphin push-ups before lifting your elbows, straightening your arms and returning to downward dog position.
6.Downward Dog Split
Raise the right legs to down dog split (Eka Pada Adho Mukha Svanasana). Keep your hip level and right foot strongly flexed. Repeat this motion up to three to four times. After several breaths step the right foot to the front of your mat.
7.Awkward Chair- Utkatasana
Step your left foot next to the right one. Bend your knees and lift your arms to awkward chair(Utkatasana). Stay here five to six breaths challenging yourself to sit a little lower with each breaths.
8.Standing Split
Fold over your legs forward then lift the right leg into a standing split(Urdhva Prasarita Eka Padasana). If your hands don't comfortably each the floor you can use block under them. You can work on your balance by bringing one or both hands to your left ankle. Perform this step for three times.
9.Tree Pose
Bend the left knee slightly and stand up ideally without letting the right foot touch the floor. When you are upright to bring the sole of the right foot to the inside of the left thigh or to the calf if that's not possible. This is only tree pose (Vrksasana).
You can also use your hands to place the foot. Bring your hands to your heart and find a focal point on the floor which will help you to maintain your balance. Try to stay 10 breaths before releasing the right foot on the floor.
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