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Description

High Intensity Interval/Power Yoga . Total Body. Please warm up prior.


Exercises

Set 1: 1 round
Basic Sun Salutation
Basic Sun Salutation
1 minute

Set 2: 2 rounds
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 3: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Yoga Sidebends
Yoga Sidebends
20 seconds

Set 4: 2 rounds
Upward Salute
Upward Salute
5 seconds
Chair Pose
Chair Pose
25 seconds
Fold Forward
Fold Forward
10 seconds
Look up with Arched Back
Look up with Arched Back
5 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Vinyasa
Vinyasa
20 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds
Chaturanga
Chaturanga
5 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Fold Forward
Fold Forward
10 seconds
Upward Salute
Upward Salute
5 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Vinyasa
Vinyasa
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds
Chaturanga
Chaturanga
5 seconds
Yoga Plank
Yoga Plank
20 seconds
Vinyasa
Vinyasa
20 seconds
Plank with Arm Lifts
Plank with Arm Lifts
25 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 5: 1 round
Upward Salute
Upward Salute
10 seconds
Ragdoll Pose
Ragdoll Pose
20 seconds

Set 6: 2 rounds
Upward Salute
Upward Salute
15 seconds
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
10 seconds
Right Warrior 3
Right Warrior 3
15 seconds
Right Toppling Tree
Right Toppling Tree
15 seconds
Upward Salute
Upward Salute
10 seconds
Fold Forward
Fold Forward
5 seconds
Look up with Arched Back
Look up with Arched Back
5 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Vinyasa
Vinyasa
20 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Fold Forward
Fold Forward
5 seconds
Upward Salute
Upward Salute
5 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 seconds
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
10 seconds
Left Warrior 3
Left Warrior 3
15 seconds
Left Toppling Tree
Left Toppling Tree
15 seconds
Upward Salute
Upward Salute
5 seconds
Fold Forward
Fold Forward
5 seconds
Look up with Arched Back
Look up with Arched Back
5 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Vinyasa
Vinyasa
20 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds
Chaturanga
Chaturanga
5 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Fold Forward
Fold Forward
5 seconds
Upward Salute
Upward Salute
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 7: 1 round
Upward Salute
Upward Salute
10 seconds
Ragdoll Pose
Ragdoll Pose
20 seconds

Set 8: 2 rounds
Upward Salute
Upward Salute
10 seconds
Chair Pose
Chair Pose
20 seconds
Garland Pose
Garland Pose
20 seconds
Squat Jumps
Squat Jumps
30 seconds
Chair Pose
Chair Pose
20 seconds
Upward Salute
Upward Salute
10 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Vinyasa
Vinyasa
20 seconds
Kneeling Spiderman
Kneeling Spiderman
30 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 9: 1 round
Upward Salute
Upward Salute
10 seconds
Ragdoll Pose
Ragdoll Pose
20 seconds

Set 10: 2 rounds
Upward Salute
Upward Salute
10 seconds
Crescent to Right Low Lunge
Crescent to Right Low Lunge
10 seconds
Crescent Lunges
Crescent Lunges
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Crescent to Left Low Lunge
Crescent to Left Low Lunge
10 seconds
Crescent Lunges
Crescent Lunges
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Vinyasa
Vinyasa
20 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward
Fold Forward
10 seconds
Chair Pose
Chair Pose
15 seconds
Garland Pose
Garland Pose
30 seconds
Upward Salute
Upward Salute
10 seconds
Fold Forward
Fold Forward
10 seconds

Set 11: 1 round
Upward Salute
Upward Salute
10 seconds
Yoga Sidebends
Yoga Sidebends
20 seconds
Ragdoll Pose
Ragdoll Pose
20 seconds
Staff Pose
Staff Pose
20 seconds
Corpse
Corpse
10 seconds
Plow Pose
Plow Pose
30 seconds
Roll Downs
Roll Downs
30 seconds
Lying Torso Twists
Lying Torso Twists
45 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Corpse
Corpse
30 seconds


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