|| : postures to be added only for 90-minute classes

|| : postures only for advanced practitioners

ADHO MUKHA VIRASANA Beginners: hands on bricks + forehead on brick if necessary

- first forearms placed on the ground then slowly progress towards the outstretched arms posture

SUKHASANA (R/L) Beginners: pool on brick

- place your fingertips on the ground on each side of your hips + straighten your back

➞ URDHVA SUKHASANA

- stretch the arms to the fingertips towards the sky on inspiration

➞ SUKHASANA IN SIDE BEND 5 long breaths

- lean to one side when exhaling

- lower the elbow towards the ground without breaking at the waist + keep the opposite buttock on the ground

➞ PARIVRTTA SUKHASANA 5 long breaths

- press the hand on the knee to rotate more from the base of the spine

- find the length from the base of the spine to the top of the skull

➞ SUKHASANA IN FRONT EXTENSION 5 long breaths

- stretch the back by pressing the hips back and at the same time bring the sternum forward + stretch the arms as far forward as possible

➞ SUKHASANA IN BACK EXTENSION 3 long breaths Beginners: hands on bricks

- place the hands flat behind the hips + roll the coccyx towards the pubis + lift the hips