Your practice
20 min · Back Strength practice
10 poses≈ 20 min
Only 4 poses match this goal at this level, so the sequence leans more on warm-up and counter poses.
3 different standing poses for level 1 — more variety than usual at this stage.
Arrive
Settle in and find the breath
Marjaryasana01Warm-up
Wake the body up gently
Bitilasana02
Balasana03Build
Work towards the focus of the class
Parshva Tadasana04
Ardha Bhujangasana05
5 more poses
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Times are a guide, and asymmetric poses are practised on both sides. This is general information, not medical advice — see our medical disclaimer.