Seated Sequence — Advanced

Primary Series — Seated II

The deeper seated postures of the Primary Series — binds, hip openers, and inversions that ask for patience and steady breath.

The flow

  1. Mountain Pose — Tadasana · Center
  2. Marichi's Pose C — Marichyasana C · Breathe
  3. Marichi's Pose C — Marichyasana C · Breathe
  4. Marichi's Pose D — Marichyasana D · Breathe
  5. Marichi's Pose D — Marichyasana D · Breathe
  6. Tortoise Pose — Kurmasana · Breathe
  7. Sleeping Tortoise Pose — Supta Kurmasana · Breathe
  8. Embryo in Womb Pose — Garbha Pindasana · Breathe
  9. Rooster Pose — Kukkutasana · Breathe
  10. Bound Angle Pose A — Baddha Konasana A · Breathe
  11. Bound Angle Pose B — Baddha Konasana B · Breathe
  12. Wide-Angle Seated Forward Bend A — Upavistha Konasana A · Breathe
  13. Wide-Angle Seated Forward Bend B — Upavistha Konasana B · Breathe
  14. Reclining Angle Pose — Supta Konasana · Breathe
  15. Reclining Big Toe Pose A — Supta Padangusthasana A · Breathe
  16. Reclining Big Toe Pose A — Supta Padangusthasana A · Breathe
  17. Reclining Big Toe Pose B — Supta Padangusthasana B · Breathe
  18. Reclining Big Toe Pose B — Supta Padangusthasana B · Breathe
  19. Both Big Toes Pose — Ubhaya Padangusthasana · Breathe
  20. Upward-Facing Forward Bend — Urdhva Mukha Paschimottanasana · Breathe
  21. Bridge Pose — Setu Bandhasana · Breathe
  22. Mountain Pose — Tadasana · Center