The third sequence is a more challenging combination of standing postures, backbends, inversions, twists, and forward bends. As a warm up, stand in Tadasana and interlock the fingers in front of you. Inhale and bring the arms overhead into Parvatasana. Stay for several breaths and then release and repeat, changing the interlock.
Ardha Uttanasana (FIGURE 9-28,): Do for one minute.
Adho Mukha Svanasana (FIGURES 9-30, 9-31, and 9-32,): Do three times, one minute each.
Trikonasana (FIGURE 10-6,): Do for thirty seconds.
Parivritta Trikonasana (FIGURE 10-7,): Do three times each side, thirty seconds each side.
Virabhadrasana I (FIGURE 10-18,): Do two times each side, thirty seconds each.
Parsvottanasana (FIGURE 10-26 or 10-27, pp 124–125): Do three times each side, thirty seconds each time.
Prasarita Padottanasana (FIGURES 10-31 and 10-32,): Do for one minute.
Plank pose (FIGURE 13-25,): Do three times, ten seconds each time.
Chattaranga Dandasana (FIGURE 13-26,): Do three times, for a few seconds each (as long as you can hold the pose).
Bhujangasana (FIGURE 13-27,): Do three times, thirty seconds each time.
Urdhva Mukha Svanasana: Do three times, thirty seconds each time.
Chair Bharadvajasana (FIGURE 12-1, p 158): Do two times each side, thirty seconds each time.
Maricyasana III (FIGURE 12-2,): Do two times each side, thirty seconds each.
Setu Bandhasana, supported (FIGURE 14-8,): Do for five minutes.
Salamba Sarvangasana (FIGURE 14-4,): Do from one to five minutes, depending upon ease and comfort in pose.
Janu Sirsasana (FIGURE 11-26,): Do one time, one minute each side.
Baddha Konasana (FIGURE 11-18,): Do one time for two minutes.
Upavistha Konasana (FIGUREs 11-36 and 11-37,): Do one time for one minute.
Parsva Upavistha Konasana (FIGURE 11-39, p 155): Do one time, thirty seconds each side.
Supta Baddha Konasana (FIGURE 13-1,): Do for five minutes.
Savasana (FIGURE 18-1,): Do for five minutes or more.
Once you have some familiarity with the poses, design your own sequences intuitively. Start with a pose and then see what your body feels like doing next. Honor your body and its innate wisdom. Let it teach and guide you. Experiment intelligently!