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Description

EXPERIENCED ASHTANGA PRACTITIONERS ONLY, PLEASE. Sequence I used for training in Amsterdam You can use this sequence to slowly progress ,but never force yourself into an advanced asana. From binding, twisting to balancing..enjoy a wide array of flowing yoga sequences with build up to more challenging poses. Namaste.


Exercises

Set 1: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 2: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
2 minutes

Set 3: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 4: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds
Right Toppling Tree
Right Toppling Tree
20 seconds
Right Warrior 3
Right Warrior 3
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Left Toppling Tree
Left Toppling Tree
20 seconds
Left Warrior 3
Left Warrior 3
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds

Set 5: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 6: 1 round
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Low Lunge
Right Low Lunge
10 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
15 seconds
Right Side Crane
Right Side Crane
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 7: 1 round
Vinyasa
Vinyasa
45 seconds

Set 8: 1 round
Downward Facing Dog
Downward Facing Dog
15 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Low Lunge
Left Low Lunge
10 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
15 seconds
Left Side Crane
Left Side Crane
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 9: 1 round
Vinyasa
Vinyasa
45 seconds

Set 10: 1 round
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Right Mermaid Pose
Right Mermaid Pose
20 seconds
Right Legged Pigeon
Right Legged Pigeon
20 seconds
Right King Pigeon
Right King Pigeon
45 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds

Set 11: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 12: 1 round
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Left Mermaid Pose
Left Mermaid Pose
20 seconds
Left Legged Pigeon
Left Legged Pigeon
20 seconds
Left King Pigeon
Left King Pigeon
45 seconds
Child's Pose
Child's Pose
15 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds

Set 13: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 14: 1 round
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Cross Legs, Hop Into Seated Position
10 seconds
Left Heron Pose
Left Heron Pose
20 seconds
Left Half Lotus Forward Fold
Left Half Lotus Forward Fold
35 seconds
Staff Pose
Staff Pose
10 seconds
Right Heron Pose
Right Heron Pose
20 seconds
Right Half Lotus Forward Fold
Right Half Lotus Forward Fold
35 seconds
Staff Pose
Staff Pose
10 seconds

Set 15: 1 round
Vinyasa
Vinyasa
1 minute
Downward Facing Dog
Downward Facing Dog
10 seconds
Hop, Cross Legged Into Seated Position
5 seconds

Set 16: 1 round
Double Pigeon
Double Pigeon
1 minute
Full Lotus
Full Lotus
1 min 20 secs
Pressed Lotus (Scales Pose)
Pressed Lotus (Scales Pose)
1 minute
Seated Forward Bend
Seated Forward Bend
10 seconds
Lying Down Knee Folds
Lying Down Knee Folds
20 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds
Upward Salute
Upward Salute
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 17: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute
Downward Facing Dog
Downward Facing Dog
10 seconds
Cross Legs, Hop Into Seated Position
10 seconds

Set 18: 1 round
Staff Pose
Staff Pose
10 seconds
Sage Pose Right
Sage Pose Right
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Right Rockstar
Right Rockstar
30 seconds
Right Sundial
Right Sundial
45 seconds
Sage Pose Left
Sage Pose Left
30 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds
Left Rockstar
Left Rockstar
30 seconds
Left Sundial
Left Sundial
45 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds

Set 19: 1 round
Vinyasa
Vinyasa
1 minute
Cross Legs, Hop Into Seated Position
10 seconds

Set 20: 1 round
Staff Pose
Staff Pose
10 seconds
Reverse Table Top
Reverse Table Top
20 seconds
Staff Pose ( Prepare For Wheel Pose)
Staff Pose ( Prepare For Wheel Pose)
10 seconds
Wheel Pose
Wheel Pose
20 seconds
Wheel Pose With Right Leg Raise
Wheel Pose With Right Leg Raise
10 seconds
Staff Pose
Staff Pose
20 seconds
Upward Plank
Upward Plank
20 seconds
Staff Pose - Prep For Wheel Pose
Staff Pose - Prep For Wheel Pose
10 seconds
Wheel Pose
Wheel Pose
20 seconds
Wheel Pose With Left Leg Raised
Wheel Pose With Left Leg Raised
10 seconds
Corpse
Corpse
10 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds

Set 21: 1 round
Vinyasa
Vinyasa
1 minute

Set 22: 1 round
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Advanced Right Lizard
Advanced Right Lizard
25 seconds
Right Visvamitrasana
Right Visvamitrasana
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Advanced Left Lizard
Advanced Left Lizard
15 seconds
Left Visvamitrasana
Left Visvamitrasana
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
10 seconds
Garland Pose
Garland Pose
30 seconds
Firefly Pose
Firefly Pose
45 seconds
Garland Pose
Garland Pose
10 seconds

Set 23: 1 round
Vinyasa
Vinyasa
45 seconds

Set 24: 1 round
Advanced Crow Sequence
Advanced Crow Sequence
1 min 30 secs
Staff Pose
Staff Pose
10 seconds
Right Eight-Angle Pose
Right Eight-Angle Pose
45 seconds
Staff Pose
Staff Pose
10 seconds
Left Eight-Angle Pose
Left Eight-Angle Pose
45 seconds
Staff Pose
Staff Pose
10 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds

Set 25: 1 round
Vinyasa
Vinyasa
45 seconds

Set 26: 1 round
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Tripod Headstand Preparation
Tripod Headstand Preparation
10 seconds
Tripod Headstand
Tripod Headstand
30 seconds
Tripod Headstand Split
Tripod Headstand Split
30 seconds
Transition To Crow, Hold
Transition To Crow, Hold
15 seconds
Jump Back To Plank Hold
15 seconds
Yoga Side Plank Left
Yoga Side Plank Left
30 seconds
Yoga Plank
Yoga Plank
20 seconds
Yoga Side Plank Right
Yoga Side Plank Right
30 seconds
Yoga Plank
Yoga Plank
10 seconds
Chaturanga
Chaturanga
10 seconds
Cobra
Cobra
15 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds

Set 27: 1 round
Vinyasa
Vinyasa
45 seconds

Set 28: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Right Extended Hand-To-Big-Toe Sequence
Right Extended Hand-To-Big-Toe Sequence
45 seconds
Right Dancer's Pose
Right Dancer's Pose
30 seconds
King Dancer's Pose Right
King Dancer's Pose Right
45 seconds
Fold Forward
Fold Forward
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 29: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 30: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Left Extended Hand-To-Big-Toe Sequence
Left Extended Hand-To-Big-Toe Sequence
45 seconds
Left Dancer's Pose
Left Dancer's Pose
30 seconds
King Dancer's Pose Left
King Dancer's Pose Left
45 seconds
Fold Forward
Fold Forward
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 31: 1 round
Vinyasa
Vinyasa
30 seconds

Set 32: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Wind-Removing Pose
Wind-Removing Pose
40 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minute
Fish Pose
Fish Pose
30 seconds
Supine Butterfly
Supine Butterfly
30 seconds
Corpse
Corpse
1 minute


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