Floor Yoga Sequence

Here's a floor yoga sequence to incorporate in your practice:

1. Marjaryasana (Cat Pose) - Begin on your hands and knees, with wrists directly under shoulders and knees under hips. Inhale, arch your back, and lift your tailbone and head toward the ceiling.

2. Bitilasana (Cow Pose) - Exhale, release your spine towards the floor, lift your chest and gaze forward, while pressing your tailbone upward.

3. Navasana (Boat Pose) - Sit on the floor, knees bent, feet flat on the floor. Lean back slightly, lift your feet off the floor, and balance on your sitting bones. Keep your chest lifted and extend your arms parallel to the floor.

4. Bakasana (Crow Pose) - From a squatting position, place your hands on the floor in front of you, shoulder-width apart. Bend your elbows slightly and place your knees on the back of your upper arms. Lean forward, transferring your weight onto your hands, and lift your feet off the floor.

5. Titibasana (Firefly Pose) - From a squatting position, place your hands on the floor shoulder-width apart. Lean forward, hook your knees onto the backs of your upper arms, and extend your legs out to the sides while straightening your arms.

6. Maksikanagasana (Dragonfly Pose) - Sit on the floor with your legs wide apart. Lean forward and place your hands on the floor between your legs. Lift your hips and extend your legs straight out to the sides.

7. Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) - Sit on the floor with your right leg extended and the sole of your left foot against your right inner thigh. Twist your torso to the right and fold forward over your right leg, reaching your left hand toward your right foot.

8. Paschimottanasana (Seated Forward Bend) - Sit on the floor with both legs extended in front of you. Inhale, lengthen your spine, then exhale and fold forward from your hips, reaching for your feet or shins.

9. Janu Sirsasana (Head-to-Knee Pose) - Sit on the floor with your right leg extended and the sole of your left foot against your right inner thigh. Inhale, lengthen your spine, then exhale and fold forward over your right leg, reaching for your right foot or shin.

10. Dhanurasana (Bow Pose) - Lie on your stomach, bend your knees, and reach back to hold onto your ankles. Inhale, lift your chest and thighs off the floor, and kick your feet into your hands to lift your thighs higher.

11. Setu Bandhasana (Bridge Pose) - Lie on your back with knees bent and feet flat on the floor. Press into your feet, lift your hips toward the ceiling, and interlace your fingers beneath your back.

12. Pincha Mayurasana (Forearm Stand) - From a kneeling position, place your forearms on the floor shoulder-width apart. Lift your hips and walk your feet in towards your elbows. Lift one leg at a time toward the ceiling, coming into a forearm stand.

13. Bow & Arrow Legs variation in Pincha Mayurasana - While in Pincha Mayurasana, extend one leg behind you, while keeping the other leg bent and pointing like an arrow.

14. Vajrasana (Thunderbolt Pose) - Kneel on the floor with your knees together and your big toes touching. Sit back on your heels and place your hands on your thighs or in your lap.

Remember to breathe deeply and listen to your body throughout the practice. It's important to warm up properly before attempting more advanced poses like Bakasana, Titibasana, and Pincha Mayurasana. Additionally, if you're new to yoga or have any injuries, it's a good idea to practice under the guidance of a qualified yoga instructor. Enjoy your practice!