Hatha Yoga teaches us to use the body as the bow, asana as the arrow, and the soul the target. B.K.S. Iyengar

Start in easy sukasana
Hand to heart other to belly
Breathe and feel the belly expand and collapse

Seated forward fold
Fold over right, center then left
Switch leg cross position and repeat folds

Seated eye of the needle pose hands on ground and lift the chest open heart and lungs

Butterfly option zipper toes in this pose 5 min

Half butterfly 2 min fold (cow face arms with strap)

Right knee on ground, right hand on ground and spiral up, lifting top arm up towards sky and eye gaze towards hand

Half butterfly 2 min fold (cow face arms strap)
Repeat spiral lift

Caterpillar 4 min (eagle arms 2 min each side)

Anahastasana 3 mins (option one arm then other)


Spinx pose to seal pose 5-6mins
(resting counter pose after)

Camel 2 min

Balasana with shoulder stretches (threading the needle)

Bananasana 3 min each side (cross ankles and hold forearms)

Reclining twists