BACK + ABS (REPS/SECONDS TO HOLD) 1) Palms under back - lie straight - push (5/5s) 2) Lie - one leg bent,

foot on floor - raise other leg to parallel level of thighs (5/5s) 3) Same but try to keep leg pressed to chest (1/30s) 4) Sardar exercise for hamstrings 5) Pavanmuktasan (1/30s) 6) Pavanmuktasan position, shins parallel to ground - twist to sides, touch knee to floor (5/5s) 7) Single leg stretched straight up - twist to side (5/5s) then get opp hand to touch/pull leg (1/30s) 8) Lie on stomach - stretch leg to opp side and hold with opp hand (1/30s) 9) Cat breathing (10 cycles) 10) Lie on stomach - alt leg and hand raises (5/5s) 11) Ardhkurmasan - stretch hands as forward as possible (45s) 12) Stand - bend hand and place R palm on L shoulder - pull R elbow sideways/ L hand (1/30s) 13) Quads - stretch - (1/60s) 14) Neck - drop - rotate till R - drop - rotate till L (7 cycles) 15) Wall Squats (3/20s) 16) Backward leg swing/stretch (5/5s) 17) Lie on back - bridge position (5/5s) 18) Lie on stomach - plank position (5/5s) 19) Crunches 10X4 20) Reverse Crunches - hands under butt - raise butt, w/lower back on floor 10 21) Rotational Crunches 10X2 6 -MIN ABS EXERCSES 20 X Knee Ups (sit on couch and knees to chest w/o touching ground) 20 X Leg Raises (lie on floor and get the legs straight up to 90) 20 X Cycles (lying in the same position) 20 second break 20 X Reverse Crunches (with the knees bent at 90) 20 X Crunches (with legs on couch) 20 X Hip Thrusts (sarvang asan pose and then thrust up) 20 second break 20 X Cross Crunch (alternating sides) 20 X Reach and Touch (alternating sides and hands together) 20 X Cross Leg Reverse Crunch (sardar style, 10 with each leg) Hot Yoga 1. Pranayama 4. Garurasana 7. Tuladandasana 9. Trikanasana 11. Tadasana 14. Pavanamuktasana 17. Salabhasana 20. Supta Vajrasana 23. Sasangasana 26. Kapalbhati 2. Arda Chandrasana, Pada Hastasana 3. Utktasana 5. Dandayamana Janushirasana 6. Dandayamana Dhanurasana 8. Dandayamana Bibhaktapada Paschimottanasana 10. Dandayamana Bibhaktapada Janushirasana 12. Padangustasana 13. Savasana 15. Sit-up 16. Bhujangasana 18. Poorna Salabhasana 19. Dhanurasana 21. Ardha Kurmasana 22. Ustrasana 24. Janushirasana with Paschimottanasana 25. Arda Matsyendrasana