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Mat Yoga Rocking 1 2 3 4 Swan 5 6 7 8 9 1 1 Corpse Pose 2 Pelvic Tilt
Bridge Pose 4 Rocking 5 Little Boat Twist 6 Cat 7 Swan 8 Table Balancing Pose 9 Thread the Needle 10 Cobra 11 Corpse Swan 5 6 7 8 9 1
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Chair Yoga 1 2 3 4 8 7 5 6 2 9 1 Neck Stretches 1 Seated Mountain Pose
Shoulder Stretches 4 Seated Side Bend 5 Arms flexed forward 6 Four fold Twist [Belly, Ribs, Chest, Shoulders] 7 Arms round ball 8 Arms behind chair 9 Knee Squeeze 10 Leg Lifts 11 Chair Forward Bend 12 1 2 3 4 Arms flexed forward [interlinked and reverse interlinked fingers] Four Fold Twist Arms round gym ball Arms behind chair [interlinked and reverse interlinked fingers] 8 7 5 6 Seated Mountain Pose Knee Squeeze Leg Lifts 2 9 1
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Standing Yoga 1 2 4 3 5 6 7 8 9 1 Mountain Pose 2 Arm Stretches 3
Neck Stretches Shoulder Stretches 1 Mountain Pose 2 Arm Stretches 3 Shoulder Rolls 4 Neck Stretch 5 Side Bend 6 Side Bend [Feet Crossed] 7 Forward Bend [Spinal Roll] 8 Balance [Stork] Pose 9 Crescent Moon Pose 10 Tai Chi Gym Ball 11 Cloud Hands 12 Warrior II Pose 13 1 2 4 3 Side Bend Side Bend [Feet Crossed] 5 6 7 8 Tai Chi double gym ball rotation 10 9 Cloud Hands 12 13 11
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