sivananda sequence

headstand
1. Headstand
Sirshasana
shouderstand
2. Shoulderstand
Sarvangasana
plough
3. Plough
Halasana
bridge
Bridge
Sethu Bandhasana
wheel
Wheel
Chakrasana
fish
4. Fish
Matsyasana
forward bend
5. Forward Bend
Paschimothanasana
inclines plane
Inclined Plane

Stretch the stress away. The core of the Sivananda Yoga sequence is made up of 12 essential poses or asanas (inversions, forward bends, backbends, twists and lateral stretches) and transitional poses designed to work your body in perfect harmony and balance. When someone does yoga for the first time, they may experience a slight discomfort as they stretch their muscles during a posture. The strech is maintained for a short time only and is followed immediately by relaxation.Savasana, relaxation pose, is done between every pose and every exercise in the series. This rhythmical alternation between stretch discomfort and relaxation progressively relaxes the tense muscles and activates your bodies parasympathetic nervous system, which is responsible for the recuperation of your organs from stress, thus creating a sensation of relaxed well-being. By the time you finish the full sequence and are doing the last Savasana in final relaxation, you can literally feel the process of rest and repair in every cell in your body from you head down to your feet.

cobra
6. Cobra
Bhujangasana
locust
7. Locust
Salabhasana
bow
8. Bow
Dhanurasana
spinal twist
9. Spinal Twist
Ardha Matsyendrasana
crow
10. Crow
Kakasana
standing forward bend
11. Standing
Forward Bend
Pada Hasthasana
triangle
12. Triangle
Trikonasana
relaxation
Relaxation
Savasana