Asana series for beginners from Yuliia Yaroshenko, instructor in the Ukrainian Federation of Yoga.

Meditation for actualization of physical and emotional states

Ardha Padmasana (Half-Lotus Pose)
Warmup
Yoga Mudra
Yoga Mudra with intensifier
Ardha Yoga Mudra
Coming out of Yoga Mudra

Bhujangasana (Cobra Pose)
Ardha Bhujangasana (Half Cobra Pose)
Rajakapotasana (King Pigeon Pose)
Paschimottanasana ( Seated Forward Bend )
Paschimottanasana (Seated Forward Bend) with intensifier
Maha Mudra / Parivrita Paschimottanasana (Seated Forward Bend)
Lumbar extension
Parvatanasana (Mountain Pose)
Parvatanasana (Mountain Pose) with intensifier
Dhanurasana Bow Pose)
Balasana (Child’s Pose)
Vyaghrasana (Tiger Pose) on the right leg
Balasana (Child’s Pose)
Vyaghrasana (Tiger Pose) on the left leg
Balasana (Child’s Pose)
Ustrasana (Camel Pose)
Ustrasana (Camel Pose) with intensifier
End of the series

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