14 Points Flashcards
0
Q
2
A
Side-bending
Trikonasana
or equivalent
5 breaths
1
Q
1
A
Vinyasa in the form of Surya Namaskar
minimum five minutes
2
Q
3
A
Twisting
Ardha Matsyendrasana
Or
Parivritta Parsvakonasana
3
Q
4
A
Inversion Adho Mukha Vriksasana Pinca Mayurasana Or Sirsasana (5 minutes)
4
Q
5
A
Bhujangasana
Shalabasana
Or equivalent
(5 breaths)
5
Q
6
A
Dhanurasana
Ustrasana
Or Rabbit
Twice (5 Breaths)
6
Q
7
A
Urdhva Dhanurasana
3 times
(5 breaths)
7
Q
8
A
Paschimottanasana
10 breaths
8
Q
9
A
Purvotanasana
Or Table Top
Or Half Wheel
(5 breaths)
9
Q
10
A
Salamba Sarvangasana/ Halasana
Or Vipareeta Karani
(5 minutes)
10
Q
11
A
Matsyasana
Or Supta Baddha Konasana
(10 breaths)
11
Q
12
A
Meditation
5 minutes
12
Q
13
A
Spiritual Teaching
(5 minutes)
Interwoven throughout
13
Q
14
A
Savasana
10 minutes
