C1 Buckets, Breathing, Sequence

• EX - Balasana (Child's Pose) - 2m
• EX - Adho Mukha Svanasana (Downward Facing Dog) - 1m
• EX - Uttanasana (Ragdoll) - 1m

Trans from Uttanasana - IN to Samasthiti

• [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

• [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

• 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

• 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

• 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)

• 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

• 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

• 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

• IN - leg high
• EX - Eka Pada Rajakapotasana (Half Pigeon)
• EX - Adho Mukha Svanasana (Downward Facing Dog)

Flow other side

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

EX - Paschimottanasana (Seated Forward Bend)


Trans - bend knees, lie back

• 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"