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All levels Anusara ® Yoga Podcast Sequence:

• Sukhasana
• All 4's - Hands & Knees
• Down Dog
• Uttanasana - Standing Forward Bend
• Samasthiti or Tadasana with Hands in Anjali Mudra
• Urdvah Hastasana - Hands Over Head
• Uttanasana - Standing Forward Bend
• Lunge to a Deep Lunge
• Down Dog
• Plank Pose
• Plank to Chattarunga Dandasana to Cobra
• Down Dog
• Lunge to Twist
• Down Dog
• Plank to Chattarunga Dandasana to Cobra
• Down Dog
• Vashistasana - (A) Side Plank /(B) Variation

(A) (B)

• Down Dog
• Vira II - Warrior II to Reversed Warrior
• Chattarunga to Down Dog
• Vira II - Warrior II to Ostrich/Bound Warriorr w/hands clasped behind back
• Straight Leg Lunge then Bring Arms Inside - Hip Opener -
• Bound Parsavakonasana - Bound Side Angle -
• Down Dog
• Trikonasana - Triangle
• Down Dog to Down Dog Split
• Balasana - Childs
• Agnistambasana - Fire Log

(watch out for sickling ankle)

• Eka Pada Bekasana - Thigh Stretch -
• Dhanurasana - Bow
• Balasana - Childs
• Down Dog
• Anejaneasana Thigh Stretch-
• Down Dog
• Dhanurasana - Bow
• Balasana - Childs
• Supta Padangusthasana - Supine Hamstring Stretch
• Supine Twists
• Savasana - Corpse Pose

Namaste!