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Description

One of the Fast-paced ADVANCED Power Yoga class I used for training in Holland. The advanced asanas are structured for transition Vinyasa Flow TOTAL BODY


Exercises

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

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

Set 3: 1 round
Chair Pose
Chair Pose
20 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Runners Lunges
Runners Lunges
30 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
20 seconds
Right Side Crane
Right Side Crane
30 seconds
Plank
Plank
10 seconds
Plank with Toe Taps
Plank with Toe Taps
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Runners Lunges
Runners Lunges
30 seconds
Left Warrior 1
Left Warrior 1
20 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
20 seconds
Left Side Crane
Left Side Crane
30 seconds
Plank
Plank
10 seconds
Plank with Toe Taps
Plank with Toe Taps
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 4: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 5: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Garland Pose
Garland Pose
1 minute
Advanced Crow Sequence
Advanced Crow Sequence
1 minute
Right Lizard
Right Lizard
20 seconds
Advanced Right Lizard
Advanced Right Lizard
20 seconds
Right Scissors
Right Scissors
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 6: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 7: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Garland Pose
Garland Pose
1 minute
Advanced Crow Sequence
Advanced Crow Sequence
1 minute
Left Lizard
Left Lizard
25 seconds
Advanced Left Lizard
Advanced Left Lizard
25 seconds
Left Scissors
Left Scissors
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 8: 1 round
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
25 seconds
Right Half Split
Right Half Split
30 seconds
Right Half Pigeon
Right Half Pigeon
1 minute
Right Pigeon Leg
Right Pigeon Leg
30 seconds
Right Split
Right Split
1 min 30 secs
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward
Fold Forward
10 seconds
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
25 seconds
Left Half Split
Left Half Split
30 seconds
Left Half Pigeon
Left Half Pigeon
1 minute
Left Pigeon Leg
Left Pigeon Leg
30 seconds
Left Split
Left Split
1 min 30 secs
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 9: 1 round
Vinyasa
Vinyasa
45 seconds

Set 10: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Elbow Plank
Elbow Plank
10 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
25 seconds
Sphinx Pose
Sphinx Pose
15 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
25 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
25 seconds
Elbow Plank
Elbow Plank
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
25 seconds
Child's Pose
Child's Pose
20 seconds
Plank
Plank
10 seconds
Plank Hop Outs
Plank Hop Outs
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
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 11: 1 round
Vinyasa
Vinyasa
45 seconds

Set 12: 1 round
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Plank
Plank
10 seconds
Full Scorpion
Full Scorpion
30 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
30 seconds
Child's Pose
Child's Pose
10 seconds
Full Scorpion
Full Scorpion
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
30 seconds
Child's Pose
Child's Pose
10 seconds
Dolphin Dog
Dolphin Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
10 seconds

Set 13: 1 round
Vinyasa
Vinyasa
30 seconds

Set 14: 1 round
Staff Pose
Staff Pose
10 seconds
Right Rockstar
Right Rockstar
30 seconds
Right Sundial
Right Sundial
45 seconds
Staff Pose
Staff Pose
10 seconds
Left Rockstar
Left Rockstar
30 seconds
Left Sundial
Left Sundial
45 seconds
Staff Pose
Staff Pose
10 seconds
Thunderbolt Pose
Thunderbolt Pose
20 seconds

Set 15: 1 round
Vinyasa
Vinyasa
30 seconds

Set 16: 1 round
Right Side Plank
Right Side Plank
30 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Plank
Plank
30 seconds
Advanced Right Lizard
Advanced Right Lizard
30 seconds
Right Visvamitrasana
Right Visvamitrasana
1 minute
Advanced Right Lizard
Advanced Right Lizard
15 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 seconds

Set 17: 1 round
Vinyasa
Vinyasa
30 seconds

Set 18: 1 round
Left Side Plank
Left Side Plank
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds
Plank
Plank
30 seconds
Advanced Left Lizard
Advanced Left Lizard
30 seconds
Left Visvamitrasana
Left Visvamitrasana
1 minute
Advanced Left Lizard
Advanced Left Lizard
15 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 seconds

Set 19: 1 round
Vinyasa
Vinyasa
30 seconds

Set 20: 1 round
Thunderbolt Pose
Thunderbolt Pose
15 seconds
Staff Pose
Staff Pose
10 seconds
Pilates Hip Circles
Pilates Hip Circles
45 seconds
Pilates Scissors
Pilates Scissors
45 seconds
Corpse
Corpse
5 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconds
Yoga Bicycles
Yoga Bicycles
45 seconds
Floor Wipers
Floor Wipers
45 seconds
Corpse
Corpse
10 seconds

Set 21: 1 round
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
45 seconds
Thread the Needle Stretch
Thread the Needle Stretch
45 seconds
Supine Butterfly
Supine Butterfly
30 seconds

Set 22: 1 round
Corpse
Corpse
1 minute


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