-
Integration Series
- EX - Balasana (Child's Pose) - 2m
- EX - Adho Mukha Svanasana (Downward Facing Dog) - 1m
- EX - Uttanasana (Ragdoll) - 1m
Trans from Uttanasana - IN to Samasthiti
-
Suryanamaskar A (Sun Salutation A)
- [3b ALL]
- EX - Samasthiti (Standing at Attention)
- IN - Tadasana (Mountain Pose)
- EX - Uttanasana (Standing Forward Fold)
- IN - Ardha Uttanasana (Halfway Lift)
- EX - Chatarunga Dandasana (High to Low Plank)
- IN - Urdhva Mukha Svanasana (Upward Facing Dog)
- EX - Adho Mukha Svanasana (Downward Facing Dog)
Trans from Adho Mukha Svanasana - EX to top of mat, IN to Ardha Uttanasana, EX to Uttanasana
Flow 2x more - Breath to Movement
-
Suryanamaskar B (Sun Salutation B)
- [3b ALL]
- IN - Utkatasana (Chair Pose)
- EX - Uttanasana (Standing Forward Fold)
- IN - Ardha Uttanasana (Halfway Life)
- EX - Chaturanga Dandasana (High to Low Plank)
- IN - Urdhva Mukha Svanasana (Upward Facing Dog)
- EX - Adho Mukha Svanasana (Downward Facing Dog)
Trans - IN leg high, EX low lunge
- IN - Virabhadrasana 2 (Warrior 2)
- EX - Utthita Parsvakonasana (Extended Side Angle)
- IN - Parivrtta Virabhadrasana 2 (Reverse Warrior)
- EX - Chaturanga Dandasana (High to Low Plank)
[repeat from Trans]
Flow 2x more - Breath to Movement
-
Core Strengthening Series
- EX - Supta Baddha Konasana Sit-ups - 30sec
- EX - Bicycle Sit-ups - 1m
- EX - Navasana (Boat Pose) - 3b
Trans out - EX Chataranga, IN Urdhva, EX Adho, IN leg high, EX low lunge
-
Crescent Lunge Series A
- IN - Anjaneyasana (Crescent Lunge)
- EX - Partivrtta Anjaneyasana (Revolved Crescent Lunge)
- EX - Runner's Lunge
Trans - EX High Plank to
IN - Vasisthasana (Side Plank)
Trans to Other Side - EX Chaturanga, IN Urdhva, EX Adho, IN leg high, EX low lunge
Flow other side - STOP in Adho
-
Crescent Lunge Series B
- EX - top of mat
- IN - Ardha Uttanasana (Halfway Lift)
- EX - Uttanasana (Forward Bend)
- IN - Utkatasana (Chair Pose)
- EX - Parivrtta Utkatasana (Prayer Twist)
Trans - EX Uttanasana, feet hip distance
EX - Padahastasana (Gorilla Pose)
-
Crescent Lunge Series C
- IN - Utkatasana (Chair Pose)
- EX - Parivrtta Utkatasana (Prayer Twist)
- EX - Uttanasana (Forward Fold)
- IN - Bakasana (Crow)
- EX - Balasana (Child's Pose)
- EX - Adho Mukha Svanasana (Downward Facing Dog)
Trans - EX top of mat, IN Ardha, EX Uttanasana
-
Balancing Series
- IN - Utkatasana (Chair Pose)
- EX - Garudasana (Eagle Pose)
- IN - Utkatasana (Chair Pose)
- EX - Garudasana (Eagle Pose)
- IN - Tadasana (Mountain Pose)
- EX - Natarajasana (Dancer's Pose)
- IN - Tadasana (Mountain Pose)
- EX - Natarajasana (Dancer's Pose)
- EX - Samasthiti (Standing at Attention)
- IN - Vrksasana (Tree Pose)
- EX - Samasthiti (Standing at Attention)
- IN - Vrksasana (Tree Pose)
- EX - Samasthiti (Standing at Attention)
Trans - IN Tada, EX Uttan, IN Ardha, EX Chaturang, IN Urdhva, EX Adho, IN leg high, EX low lunge
-
Triangle Series
- IN - Virabhadrasana 1 (Warrior 1)
- EX - Virabhadrasana 2 (Warrior 2) - 1B
- Trans - IN front leg straight
- EX - Trikonasana (Triangle Pose)
- IN - up, pivot left
- EX - hands on hips
- IN - lengthen
EX - Prasarita Padottanasana (Standing Straddle Bend)
Trans - IN rise, EX Virab 2, IN, EX Chaturang, IN Urdhva, EX Adho, IN leg high, EX low lunge
Flow other side with BOUND Prasarita, NO low lunge
-
Hip Openers
- IN - leg high
- EX - Eka Pada Rajakapotasana (Half Pigeon)
- EX - Adho Mukha Svanasana (Downward Facing Dog)
Flow other side
-
Spine Strengthening Series
Trans In - IN Plank, EX lower down to mat
- IN - Bhujangasana (Cobra Pose)
- EX - release, look
- IN - Dhanurasana (Bow Pose)
- EX - release, look
- IN - table top, knee stand
- EX - Ustranasana (Camel Pose)
- EX - seated pose on heels
- EX - sit back, lie down
- IN - Setu Bandhasana (Bridge Pose)
- EX - Supta Baddha Konasana (Reclining Bound Angle Pose)
Trans - rock-n-roll to seated
-
Forward Bends
EX - Paschimottanasana (Seated Forward Bend)
Trans - bend knees, lie back
-
Surrender Series
- EX - Ananda Balasana (Happy Baby Pose)
- EX - Jathara Parivartanasana (Supine Twist)
EX - Savasana (Corpse Pose) - 2/3m
Trans - full body stretch, knees to chest, fetal position, seated, eyes closed
IN - thumbs to forehead center
EX - bow, "Namaste"
|
|