front 1 Supta Tadasana | back 1 ![]() reclining mountain pose |
front 2 Supta Balasana | back 2 ![]() supine child pose |
front 3 Modified Supta Padangusthasana | back 3 ![]() reclining-hand-on-the-big-toe pose |
front 4 Supine Spinal Rock | back 4 ![]() Rolling back in the Supine Spinal Rock |
front 5 Supta Baddha Konasana | back 5 ![]() bound-angle pose/butterfly |
front 6 Leg Cradle | back 6 ![]() |
front 7 Jathara Parivartanasana | back 7 ![]() stomach-revolving pose |
front 8 Modified Bhujangasana | back 8 ![]() Sphinx pose |
front 9 Salabhasana Single Leg Lift | back 9 ![]() single leg locust lift |
front 10 Ardha Bhekasana | back 10 ![]() half-frog pose |
front 11 Marjaryasana-Bitilasana | back 11 ![]() cat-cow pose |
front 12 Balasana | back 12 ![]() child pose |
front 13 Parvatasana in Vajrasana | back 13 ![]() thunderbolt pose |
front 14 Gomukhasana in Vajrasana | back 14 ![]() cow's head pose |
front 15 Garudasana Arms in Vajrasana | back 15 ![]() eagle pose in thunderbolt |
front 16 Sukhasana side stretch | back 16 ![]() cross-legged side stretch.Press the buttock bones down and stretch up through the right side of the body to the fingertips. |
front 17 Ashwa Sanchalanasana | back 17 ![]() lunge pose |
front 18 Ardha Uttanasana with chair | back 18 ![]() half forward bend |
front 19 Adho Mukha Svanasana | back 19 ![]() downward-facing dog pose |
front 20 Utkatasana | back 20 ![]() fierce warrior pose |