Flows 1

When practicing Surya Namaskar or any Flow of asanam. Only do these series so long as you are not tired, and that you can breath normally.

If breathing becomes labored stop.

After doing Surya Namaskar and Flow poses finish up with Savasana (Corps pose.)

Surya Namaskar

1. Tadasana

2. Urdhva Hastasana

3. Uttanasana I

4. Uttanasana II (flat back)

5. Adho Mukha Svanasana

6. Urdhva Mukha Svanasana

7. Caturanga Dandasana

8. Urdhva Mukha Svanasana

9. Adho Mukha Svanasana

10. Uttanasana II (flat back)

11. Uttanasana I

12. Tadasana

Here are some variations that you may add to Surya Namaskar. These variations should be placed between the Adho Mukha Svanasana. Be sure to have some blocks and a blanket at hand. When doing the arm balances you may want a blanket incase you loose balance.

When doing any twists, be sure to start the twist from the waist. Then move upwards.

1. Sukasana Twist, Ardha Maricyasana 3 & Urdhva Mukha Svanasana

2. Malasana (Garland), Virasana (Hero) & Urdhva Mukha Svanasana

3. Bakasana, Ardha Matsyendrasana I & Urdhva Mukha Svanasana

4. Parsva Bakasana, Bharadvajasana I & Urdhva Mukha Svanasana

5. Lolasana, Gomukasana & Urdhva Mukha Svanasana

6. Lolasana, Janu Sirsasana & Urdhva Mukha Svanasana

7. Parsva Bakasana, Ardha Baddha Padma Pascimottanasana (leg in lotus) & Urdhva Mukha Svanasana

8. Bakasana, Triang Mukhaikapada Pascimottanasana (one heel by the hip) & Urdhva Mukha Svanasana

9. Lolasana, Maricyasana I & Urdhva Mukha Svanasana

10. Lolasana, Pascimottanasana & Urdhva Mukha Svanasana