Now to begin these sequences you should do all the previously demonstrated exercises and asanas in Day 1 & 2 videos, that includes warm- ups, stretches, breathing & basic asanas. Here is the list of asanas of this video and suggested repetitions:

Sequence 1:
Bhujangasana (Snake pose) 20 sec with deep breathing à AdoMukha Svanasana (Downward dog) 20 sec with deep breathing à EkPada Kapotasana (One-legged pigeon pose) 20 sec à Svanasana à Bujangasana

* You can do this on loop for 5 times each side.

Sequence 2:
Bujangasana ( Snake pose) 20 sec with deep breathing à Ado Mukha Svanasana ( Dynamic Downward dog) 3 or 4 times with deep breathing à Ek Pada Kapotasana ( One-legged pigeon pose) 20 sec à Ek Pada Raja Kapotasana ( Sleeping pigeon pose) à Svanasana à Bujangasana

* You can do this on loop for 5 times each side.

Sequence 3:
Ado Mukha Svanasana (Downward dog) 20 sec with deep breathing à Utthita Parsvakonasana (extended side angle pose) 5 sec à Viparita virabhadrasana ( reverse warrior pose) 5 sec à ( loop the previous 2 for 3 or 4 times) à Svanasana à Bujangasana

* You can do this on loop for 5 times each side.

Make sure you breathe deeply in between and stay in Balasana in-between all the sequences for at least 10 seconds.

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