Table 1.

Standardized yoga sequence

Position	Yoga posture name (if applicable)	Sanskrit Name	Anatomical purpose
Seated	Yogic breathing	Pranayama	Slow, deep, rhythmic breathing
	Locust arms and cactus arms	Salabhasana	Spinal extension
	Boat pose, puppy pose	Uttana Shishosana	Hip and spinal flexion
	Fold forward, staff pose	Dandasana	Hip and spinal flexion
	Boat pose	Navasana	Abdominal and hip strengthening
	Cat pose, cow pose	Marjariasana /Bitilasana	Spinal flexion and extension
	Child’s pose	Balasana	Hip rotation
Standing	Chair pose, awkward chair	Utkatasana	Knees flexed; shoulders extended
	Mountain pose	Tadasana	Anatomical position
	Mountain pose with cactus arms	Tadasana (variation)	Hip extension while standing
	Warrior I and Warrior II pose	Virabhdrasana A and B	Prolonged lunges
	Tree pose	Vriksasana	Balance on one leg
	Forward fold	Uttanasana	Hamstring flexibility
	Lunge	Anjaneyasana	Supine extension, leg stretches, and core strengthening
	Goddess pose to five-pointed star	Utkata Konasana	Hip rotation
	Reversed warrior pose	Viparita Virabhadrasana	Arm flexion with hip extension through lunges
	Downward dog pose	Adho Mukha Svanasana	Hip flexion, should extension and strengthening
Floor postures (prone, seated, supine)	Bridge pose	Setu Bandha Sarvangasana	Leg and glute strengthening
	Tabletop	Bharmanasana	Arm extensions
	Reclining hand to big toe pose	Supta Padagusthasana	Stretching hamstrings and hip flexion
	Caterpillar and cobra	Bhujangasana	Spinal extension
	Staff pose	Dandasana	Seated hip flexion
	Supine gentle twist	Supta Matsyendrasana	Spinal rotation
	Supine cobblers pose	Supta Baddha Konasana	Hip rotation and stretching
	Corpse pose with meditation	Savasana	Supine relaxation