1. Child’s Pose (Balasana)
Kneel on your mat with your toes untucked and big toes touching. Sit back on your heels, then open the knees slightly wider than the hips. Rest your forehead on a block, and rest your arms alongside you, palms face up. Feel the weight of the forehead pressing down into the block as the hips press towards the heels. Stay for 10 breaths, then roll up slowly to sit on your heels.
Tip: Use a second block under the forehead for more support. You can also bring your knees a bit closer together or wider apart.
2. Downward Facing Dog (Adho Mukha Svanasana)
Place your blocks just inside the front two corners of your mat on the lowest height, so the long side of each block lines up with the outer edge of your mat. Put your hands on the blocks, then lift your hips up and back to Downward Facing Dog. Pedal the legs by bending one knee and then the other. Then fully lengthen the backs of the legs as you lift your hips up and back even more and press the chest towards your thighs. Hold for 5-10 breaths.
Tip: If your hands slip, bring the heels of the hands over the lower edge of each block for a slightly better grip.
3. Downward Dog Split / Knee to nose
On an inhale, raise the right leg up behind you - keep both legs straight and your hips squared. Then hug the right knee to your nose as you bring the shoulders over your wrists and round the upper spine. Hold 1 breath. Repeat twice - inhale to raise the leg, exhale to hug the knee to the chest, then hold 1 breath. After the 3rd round, step the foot in between the hands (see next pose).
Tip: Make sure you're using your abdominals and really rounding the spine as you come forward, instead of just bringing the shoulders forward into a Plank shape. If you still have trouble stepping through, turn your blocks up to a higher height.
4. Low Lunge (Anjaneyasana)
Look down at the front knee to make sure it's stacked directly over your ankle. Your front foot should be in the same line as your hands. Readjust as needed, then actively press your hands into your blocks and lengthen the spine forward. Look forward. Stay for 5 breaths, then step to Downward Dog and repeat poses 3 and 4 on the left side. After both sides, step to Downward Dog.
Tip: You can keep your blocks on the lowest height or turn them up to their 2nd height (pictured left) to feel more lift in the chest.
5. Standing Forward Bend (Uttanasana)
From Downward Facing Dog, bend your knees and slowly walk the feet forward towards your hands. Reposition the blocks so that they are placed directly in front of your feet on the highest height. Press the palms of your hands down into the blocks as you straighten your legs as much as possible. Firm up your quad muscles (front of your thighs) and lift your low belly up to activate your abdominals. Stay for 5-10 breaths, then soften the knees and slowly roll up to stand at the top of your mat. Let your head and arms stay heavy for as long as possible.
Tip: If you are able to fold deeper, lower your blocks to their middle or lowest height (as pictured left).
6. Triangle Pose (Trikonasana)
Step your left foot back about 4 feet and raise your arms in line with your shoulders. Turn the left toes slightly forward, then make sure your right toes face the front of the mat. Reach forward through the right hand - keep the legs straight and feel the torso lean forward as your right hip moves back. Lower your right hand onto a block (on its highest height) outside of the right ankle. Press your hand down firmly into the block as you raise your left arm up. Look up at your fingertips. Hold 5-10 breaths, then stand up with straight legs. Transition directly into Side Angle Pose (see next pose).
7. Side Angle Pose (Parsvakonasana)
Bend your right knee over the ankle. Place your right hand on a block outside of the right foot, then reach the left arm all the way over your ear, fingertips stretching forward. Look up as you press the press the right hand and the left foot down. Lightly press the outer right knee into the right arm. Hold 5-10 breaths, then stand up, step forward, and repeat poses 6 and 7 on the left side.
Tip: Try 1 or 2 blocks on their lowest height here, so you have a nice wide surface to press your hand into.
8. Garland Pose (Malasana)
Stack two blocks together on their lowest, widest height. Stand in front of your stack of blocks, then step your feet out almost as wide as your mat with the heels pointing slightly inward and the toes pointing slightly outward. Press the palms together at the center of your chest, then bend the knees and sit all the way down onto your blocks. See if you can fit your elbows just inside the knees. Then squeeze the knees into the elbows as much as you press the elbows into the knees. Lengthen the spine, sitting a little bit taller with every breath. Hold 5-10 breaths. To transition out of the pose, lower your hands to the ground and carefully remove your blocks. Sit down on your mat, then roll down to lie on your back with both blocks nearby.
Tip: Adjust your blocks to either a lower or higher height as needed.
9. Supported Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back for a few breaths, then bend the knees and place your feet on the floor. Lift the hips and place 1 block underneath the pelvis on its lowest, widest height. Pause here for several breaths, then lift the hips enough to stack the 2nd block on top of the first. Rest the arms by your sides and feel the lift of the chest, sternum reaching towards your chin.
Tip: Make sure that your blocks are under your hips and not your spine! Also, feel free to use 1 block instead of 2.
10. Supported Shoulderstand variation (Salamba Sarvangasana variation)
From Supported Bridge Pose, lift your feet off the floor, stacking your knees over your hips. Keep the same feeling of lift in your chest - again, think of reaching your sternum towards your chin. Then lift the soles of the feet straight up towards the ceiling. Lengthen the backs of your knees to straighten through the legs as much as possible. Notice whether you feel the chest collapsing and if you do, bend the knees slightly and lift your heart up even more. Once you feel stable in your legs, open the arms out in line with your shoulders in a wide "T" shape. You can also bend your elbows with fingertips overhead in a goalpost shape (as pictured left).
Tip: Perform this pose with the legs against a wall for more support. You can also keep the arms by your sides if that feels better on your shoulders.
11. Reclining Bound Angle Pose (Supta Baddha Konasana)
Take the soles of the feet together and allow the knees to open wide apart. Place your blocks on the middle height, angled in slightly so that they fully support your outer thighs. Place one hand on your heart and one hand on your belly. Close your eyes, and breathe evenly into the palms of both hands. Stay for at least 5 minutes, but also feel free to stay longer (up to 15 minutes).
Tip: Feel free to stretch out your arms and legs into a more traditional Savasana if that feels more comfortable.