Emily’s Sequence

**Designed for slight asthma, wrist pain, weak ankles, stiff knees**


Hold each pose for as long as is comfortable. Do NOT continue if you have pain. You can work up to extended length of the poses.

 Virasana (Hero’s Pose). If you need a modification to make it more comfortable, sit on a block or blanket to elevate the hips from the knees and ankles. Take a few deep, yogic breaths. Exhale with a long “Om.”

Tadasana (Mountain Pose)

Urdhva Hastasana (Upward Salute)

 Uttanasana (standing forward bend)


Chaturanga (elbows at 90 degrees)

Urdhva Mukha Svasana (Up Dog)

Adho Mukha Svasasana (Down Dog)

Virvidrasana Two (Warrior Two)

Utthita Parsvokanasana (Extended Side Angle)

Utthita Trikonanasana (Triangle)

Malasana (Garland)

Balasana (Child’s Pose)

Dandasana (Staff Pose)

Shivasana (Corpse)




 Emily’s Comments:
“I started the sequence about a month ago. My hope was that it would help me eliminate stress from my life. The first time I did the sequence it took me about an hour, afterward I felt great! I had stretched out all the achy muscles and relaxed. The next day, I had achy muscles again, but this time from doing the sequence. I stuck with it though, and by the next day the achy muscles had disappeared.
Now I do the sequence in about a half hour, and it has been a tremendous addition to my daily routine. I usually do it at night, around 10pm, due to my late schedule. This falls about 4 hours before I fall asleep. It is a great way for me to switch from school mode to relax mode.
Though I saw no changes in the conditions I had originally claimed, I also didn’t see any pain from them, which is rare. Usually when I start a new exercise regime or yoga routine, I do see pain once or twice. So I am taking the lack of pain as a good sign. I did however, prior to starting the sequence, have plantar fasciitis, which for some strange reason, I had forgotten to claim as an ailment. After starting the sequence the pain from the plantar fasciitis improved greatly.”