Now to begin this series of asana, you should do all the previously demonstrated exercises and asanas in the previous 3 videos, that includes warm- up, stretches, breathing & basic asanas. Here is the list of asanas of this video and suggested repetitions:

1. Virabhadrasana 2 – Hold pose for 20 seconds ( 4 times each side)

2. Virabhadrasana 1 – Hold pose for 10 seconds ( 4 times each side)

3. Parivrtta Viparita Virabhadrasana 1 – Hold pose for 10 seconds ( 4 times each side)

4. Phalakasana – Plank for 1 minute ( 4 times)

5. Utkatasana – Chair pose hold for 20 seconds ( 4 times)

6. Prasarita Padottanasana – Leg spread fwd bend with yoga block, hold for 10 sec ( 4 times)

7. Boat pose – navasna

i. Utthita ek pad uttanasana
ii. Utthita uttana padasana
iii. Navasana – Hold for 20 seconds ( 4 times)

8. Dhanur asana – Hold for 20 seconds ( 4 times)

9. Balasana – stay for max 1 min…but don’t fall asleep J

10. Deep breathing ( 10 times) Seetkari ( 8 times) do not do this if you have a sore throat or cold.

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