In an attempt to deal with low back problems and kyphosis, I've made a few changes in the asana routine. Most of these postures still include staying for one breath longer during each repetition, up to four breaths.
1. Mountain Pose (Tadasana)
2. Warrior I (Virabhadrasana)
3. Trikonasana
4. Standing forward bend (Uttanasana/Padahastasana)
5. Downward dog from Table top (Adho Mukha Svanasana)
6. Bridge (Dvipada Pitham)
7. Heels-to-ceiling (Urdhva Prasrta Padasana)
8. Shoulder stand (Sarvangasana)
9. Cobra (Bhujangasana)
10. Boat (Navasana)
11. Knees-to-chest (Apanasana)
12. Seated forward bend (Pascimatanasana)
13. Seated spinal twist (Ardha Matsyendrasana)
14. Cakravakasana/Vajrasana
15. Savasana
16. Pranayama
--30--
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