Cobra pose / Bhujangasana | Yoga with Rach

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Yoga for beginners

Introduction

Welcome (2:17)
Yoga props (7:06)
Accountability calendar

Foundation poses

Childs pose / Balasana (3:06)
Puppy pose / Anahatasana (6:58)
Cat curls / cat cow / Marjaryasana & Bitilasana (4:00)
Downward facing dog / Adho Mukha Svanasana (4:17)
Plank pose / Phalakasana (7:04)
Looking after your wrists (6:10)
Movement meditation flow sequence (5:45)
Foundation Module Quiz

Breathing techniques / Pranayama

Ujjayi breath / Ocean breath (5:27)
Nodi Shodhana / Alternate nostril breath (5:39)
Belly breath / reverse belly breath (7:51)
Breathing Techniques Module Quiz

Standing poses

Mountain pose / Tadasana (1:40)
Tree pose / Vrikasana (6:40)
Warrior poses / Virabhadrasana 1, 2 & 3 (9:49)
Chair pose / Utkatasana (3:18)
Standing Pose Module Quiz

Backbends

Sphinx pose / Salamba Bhujangasana (6:29)
Cobra pose / Bhujangasana (5:01)
Locust pose / Salabhasana (3:58)
Bow pose / Dhanurasana (5:41)
Bridge pose / Setu Bandha Sarvangasana (10:27)
Camel pose / Ustrasana (7:30)
Fish pose / Matsyasana (7:53)
Upward facing dog / Urdhva Mukkha Svanasana (6:24)
Wheel pose / Chakrasana (5:13)
Wild thing pose / Camatkarasana (4:46)
Backbend Module Quiz

Sun Salutations / Surya Namaskar

Sun Salutation A (7:53)
Sun Salutation B (9:49)
Sun Salutation Module Quiz

Forward folds

Seated forward fold / Paschimottasana (12:03)
Standing forward fold / Uttanasana (6:41)
Head to knee pose / Janu Sirsasana (5:20)
Forward Fold Module Quiz

Seated poses

Easy pose / cross legged pose / Sukhasana (3:19)
Bound angle pose / Baddha Konasana (3:50)
Lotus pose / Padmasana (6:43)
Seated Module Quiz

Hips

Pigeon pose / Eka Pada Rajakapotasana (8:44)
Low lunge / Anjaneyasana (2:54)
Half splits pose / Ardha Hanumanasana (5:00)
High lunge / Utthita Ashwa Sanchalanasana (3:41)
Hip Module Quiz

Twists

Seated open twist / Parivrtta Sukhasana (2:43)
Seated closed twist / Parivrtta Sukasana (2:11)
Runners lunge twist / Parivrtta Anjaneyasana (3:32)
Twisted chair / Parivrtta Utkatasana (3:36)
Twists Module Quiz

Thank you

Thank you (2:01)
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Comments & questions

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Cobra pose / Bhujangasana

cobra pose.pdf

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