Start with sun greetings to heat up with. From here come to warrior one followed by warrior two.

Presently move to malasana. This is a great asana for opening up the hips and furthermore for dealing with balance.

The following stance is badakonasana. This stance is otherwise called bound edge posture or shoemaker's posture and is likewise an excellent stance for opening up the internal thighs. Recollect there are varieties where you can lean forward to expand the stretch and a variety where you can lie back to unwind into the stretch.

The following stance is crow present. This brings quality into your arms and center muscles.

This is trailed by crane present. This is like crow present however utilizes the triceps more as you attempt to carry the knees into the shoulders.

Hop once again into chaturanga again to fortify the arms. Regardless of whether you can just hop back a tad it is fine.

From here come to side crow. This reinforces your center muscles just as your arms. You work the inward obliques just as the transverse abdominus on the two sides of the body.

Navasana is otherwise called pontoon present and is an awesome stance for fortifying the center muscles.

The following stance is makarasana. Makarasana is otherwise called crocodile present. It includes lying on your front with the palms supporting the jawline and is generally excellent for opening up the upper back.

Salamba Bhujangasana or sphinx present is the following stance. To do this posture lie on your front with the lower arms on the ground and your elbows under your shoulders. This opens up the upper and center back.

Sarpasana follows. This stance is otherwise called snake present. Lie on your front with your hands behind your back and interlinked. This assists with opening up the shoulders and the upper back.

Bhujangasana is straightaway. This stance resembles upward canine which is depicted beneath yet in this form you just ascent to where feels good and furthermore in this rendition you take your palms off the ground. This assists with opening up and fortify the upper back.

Urdhva Mukha Svanasana or upward canine loosens up the entire of the spine. Stretch out up as much as possible in this posture.

Salabasana follows straightaway. Salabasana is otherwise called insect present and reinforces out the lower back.

Presently come to connect posture and rehash multiple times.

Urdhva Dhanurasana is straightaway. This presents to you a great deal of vitality. At the point when you can hold it for longer at that point have a go doing leg raises. In any case, just when you feel certain.

Viparita Dandasana. Likewise attempt viparita dandasana excessively just on the off chance that you feel sure and your shoulder feels OK. Make sure to begin with your head on the ground, at that point hands into a headstand position lastly legs broadened. In the event that you feel uncertain anytime, at that point come out from this stance.

Ustrasana or camel present is straightaway. From here go onto your knees and open up your spine.

For half kapotasana start on your knees and work back to help open up the spine. Again possibly do this stance in the event that you feel certain.

From here come to natarajasana. Ensure that your shoulders feel open.

Ardha Matsyendrasana is straightaway.

This is otherwise called half spinal bend and is actually that. Just as discharging out the spinal line (which is acceptable in the wake of rehearsing backbends) this stance likewise assists with animating the pancreas and henceforth the beta cells in the islets of Langerhans inside the pancreas which produce insulin. This stance thus forestalls diabetes.

Gomukhasana follows.

This stance is otherwise called bovine confronted posture and assists with opening out the shoulders just as the hip muscles.

Agnistambhasana is the following stance.

This stance is otherwise called fire log posture and assists with opening up the hips, the gluteus muscles and furthermore the piriformis muscle. Sit on the floor with the fronts of the legs corresponding to the yoga tangle, lower leg over knee of the contrary foot and feet flexed.

From here come to samakonasasa. You can lean your feet against a divider on the off chance that you have to. Come out from the stance in the event that you feel any knee or hip torment.

Janushirasana is otherwise called head to knee present. Recollect that so as to secure the back, as you breath in fix the back and as you breath out approach. Take a tie around the foot or twist the knee to help the back to come to upstanding in the event that you have to. Rehash this stance on the two sides. This asana assists with self preoccupation. It likewise opens up the hamstrings as does the following asana.

Paschimottanasana is otherwise called situated ahead twist and is like janushirasana yet with the two feet together. Again the back ought to fix on the inward breath and a lash or twisted knees can be utilized. This stance assists with self preoccupation as well.

Trikonasana follows. Trikonasana is otherwise called triangle present. This stance additionally assists with opening up the hips.

Rajakapotasana is otherwise called lord pigeon present. It assists open with excursion the quadricep muscles at the front of the thigh from the leg which is laid on the ground. It additionally assists open with excursion the hip muscle of the contrary leg.

From here come to half warrior posture to open up your quadracep muscles and your crotch territory and afterward from here come to urdha prasarita eka padasana grabbing hold of the front leg.

From here come to hanumanasana since your crotch, hamstring and quadracep muscles are progressively open.

From here come to ardha bhekasana opening up one quadracep muscle and afterward the opposite side.

Presently that both quadracep muscles are open come to full bhekasana.

Vrksasana follows.

This stance is otherwise called tree present. This stance assists with fortifying out the center, create balance just as reinforcing the supporting leg. The hip additionally opens up for the leg which is out to the side.

Recollect you can attempt to tie one hand behind to the foot in the event that you like and, at that point approach to the floor with one hand. hip opener sequence

This assists open with trip the hip prepared for padmasana.

From padmasana (lotus present) wind to each side, to open up the spine and shoulders more - at that point come to baddha padmasana from here.

Utpluthih is straightaway.

Push up from lotus present (use squares in the event that you need to) with one hand at either side of you.

From here use dolphin posture to additionally reinforce the arms particularly the triceps, prepared for handstand. The more you walk the feet in towards the head, the more the center muscles and the lower bandhas reinforce.

Come to headstand from here in the event that you need to and in the event that you feel certain.

From here push up to pinchamayurasana and afterward scorpion additionally in the event that you feel certain.

Descending canine follows.

This occasions with the palms on the ground and the center blame dealing forward. Pull your stomach button in towards your spine. This is a significant rearranged pose that causes you bring oxygenated blood to the cerebrum and encourages the heart to rest.

From here up into handstand in the event that you know how to. Make sure to actuate your lower t bandhas. Press your stomach catch to your spine and feel certain.