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20 steps · seed 456227 reproduces this sequence.
Ardha Surya Namaskar
| Standing Forward Fold | begin here | ||
| inhale | Mountain | roll up to stand | 2 |
| inhale | Upward Salute | sweep the arms up | 1 |
| exhale | Standing Forward Fold | swan dive | 1 |
| inhale | Halfway Lift | lengthen to a flat back | 1 |
| exhale | Standing Forward Fold | fold | 1 |
| inhale | Upward Salute | rise with a flat back, arms sweep up | 1 |
| exhale | Mountain | hands to heart | 1 |
| inhale | Upward Salute | sweep the arms up | 1 |
| exhale | Standing Forward Fold | swan dive | 1 |
| inhale | Halfway Lift | lengthen to a flat back | 1 |
| exhale | Standing Forward Fold | fold | 1 |
| inhale | Upward Salute | rise with a flat back, arms sweep up | 1 |
| exhale | Mountain | hands to heart | 1 |
| inhale | Upward Salute | sweep the arms up | 1 |
| exhale | Standing Forward Fold | swan dive | 1 |
| inhale | Halfway Lift | lengthen to a flat back | 1 |
| exhale | Standing Forward Fold | fold | 1 |
| inhale | Upward Salute | rise with a flat back, arms sweep up | 1 |
| exhale | Mountain | hands to heart | 1 |