Sequence - lower back relief
1hour
2 blocks, 2 blankets, 1 strap, 1 bolster (optional)
Lie on back (with knees bent or bolster under knees)
Relax senses one by one
Pranayama - ujjayi breath review
Apanasana - kees to chest - roll to side to all fours
Cat/cow
Down Dog (DD)
Modified plank knees on floor
Cat Chattaranga 9x
Plank
DD
Walk up hands to feet
Uttanasana - Standing forward bend (with blocks high knees can bend)
Tadasana - mountain pose
Urdva hastasana - hands over head
Virabhudrasana 2 - warrior #2 - right and left (r&l)
Parsvakonasana - right angle pose r&l
Trikonasana - triangle pose r&l
Vrksasana - tree pose r&l
Virasana - hero pose (on blocks)
Gomukasana - cow face arms in Virasana r&l
Lie back
Setu bandhasana - bridge 2x
Pavan muktasana - wind expeller into
Supta padangustasana - reclining hand to foot pose r&l (with strap)
Reclining ankle to knee r&l
Jathara parivartanasana - reclining twist r&l
Savasana - final relaxation (with bolster under knees)
