1. Pictures: www.yogajournal.com
“Funusara” Sequence
All rounder 35min flow
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2. Pictures: www.yogajournal.com
Hero’s Pose – Virasana
Start in Virasana hands in anjali mudra
Roll shoulders back a few times
Lift both arms up and bend sideways stretching both the right and the left side waist
Easy twist both sides to wake up the core
Easy shoulder opening
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3. Pictures: www.yogajournal.com
Hero’s Pose – Virasana
Start in Virasana hands in anjali mudra
Roll shoulders back a few times
Lift both arms up and bend sideways stretching both the right and the left side waist
Easy twist both sides to wake up the core
Easy shoulder opening
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4. Cat and Cow – Marjaryasana and Bitilasana
Repeat 2x to wake up the spine and your uddiyana bandha and gently open the heart
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5. Down Dog – Adho Mukha Svanasana
Peddle the feet to open up the calfs and the hamstrings
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6. Mountain pose – Tadasana
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7. Standing Forward bend variation – Uttanasana variation
To open up the shoulders as well as the hamstrings
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8. Sun Salutation A - Surya Namaskar A
Repeat approx twice staying in plank pose on your last one
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9. Pictures: www.yogajournal.com
Dolphin Plank Pose + Dolphin side plank- Makara Adho mukha svanasana + Forearm Vasisthasana
Focus on open and strong shoulders and strong core
Wake up the obliques by shifting sideways to a forearm vasisthasana
Return to the middle after finishing both sides
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10. Pictures: www.yogajournal.com
Dolphin Plank Pose + Dolphin side plank- Makara Adho mukha svanasana + Forearm Vasisthasana
Side 2:
Focus on open and strong shoulders and strong core
Wake up the obliques by shifting sideways to a forearm vasisthasana
Return to the middle after finishing both sides
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11. Sphinx Pose – Salamba Bhujangasana
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12. Dolphin pose + Extended leg Variation – Makarasana
Variation of basic pose: lift your legs up, one at a time keeping them straight and active with toes facing downward (keeping your hips level)
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13. Feathered Peacock pose – Pincha Mayurasana
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14. Child’s Pose – Balasana
Short break 
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15. Down Dog – Adho Mukha Svanasana
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16. Warrior II – ViraBhadrasana II
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17. Reverse Warrior – Viparita Virabhadrasana
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18. Half Moon Pose – Ardha Chandrasana
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19. Warrior II – ViraBhadrasana II
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20. Temple pose with eagle arm variation – with Garundasana arm variation
Side 1, optional forward bend
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21. Temple pose with eagle arm variation – with Garundasana arm variation
Side 2, optional forward bend
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22. Warrior II – ViraBhadrasana II
Side 2
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23. Reverse Warrior – Viparita Virabhadrasana
Side 2
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24. Half Moon Pose – Ardha Chandrasana
Side 2
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25. Warrior II – ViraBhadrasana II
Side 2
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26. Pictures: www.yogajournal.com
Vinyasa = Plank + Chaturanga + Up Dog/cobra - Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha Svanasana/Bhujangasana
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27. Down Dog – Adho Mukha Svanasana
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28. Mountain pose – Tadasana
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29. Standing Forward Bend - Uttanasana
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30. Pictures: www.yogajournal.com
Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana
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31. Pictures: www.yogajournal.com
Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana
Side 2
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32. Standing Forward Bend - Uttanasana
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33. high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana
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34. high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana
Scissor jump & side 2
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35. Spidey Pose – Skandasana
Inhale come to the middle
Exhale and stretch your inner groin muscles and open your hip by straightening one leg while bending the other
Keep the foot of the bent leg firmly on the floor
Your hands rest lightly on the floor bearing as little weight as possible.
OPTIONS: the toes of the straight foot point straight up, or are also anchored to the floor and both feet are parallel
Repeat a few times on each side
Image courtesy of Spiderman 
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36. Garland Pose – Malasana
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37. Pictures: www.yogajournal.com
Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana
Bada Malasana –
more advanced twist variation
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38. Pictures: www.yogajournal.com
Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana
Bada Malasana –
more advanced twist variation
Side 2
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39. Crane Pose/Side Crane Pose– Bakasana/Parsva Bakasana
Basic variation
More advanced variation
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40. Pictures: www.yogajournal.com
Supported Headstand/Headstand/Rabbit Pose – Salamba Sirsasana/sirsasana/Sasangasana
Beginner variation
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41. Child’s Pose – Balasana
Short break 
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42. Upward plank pose/Table pose – Purvottanasana
Repeat 3x
Beginner variation
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43. Head-to-Knee forward bend – Janu sirsasana
Side 1
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44. Head-to-Knee forward bend – Janu sirsasana
Side 2
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45. Seated Forward Bend – Paschimottanasana
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46. Corpse Pose/Relaxation pose – Savasana
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47. Pictures: www.yogajournal.com
Foetus POse
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48. Simple cross-legged pose – sukhasana
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49. Pictures: www.yogajournal.com
Namaste!
You made it!
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