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Exercises

Set 1: 7 rounds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Mountain Pose With Raised Pray Hands (keep Hands Clasped)
Mountain Pose With Raised Pray Hands (keep Hands Clasped)
10 seconds

Set 2: 3 rounds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Backbending Stretch
Standing Backbending Stretch
10 seconds
Right Toppling Tree
Right Toppling Tree
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Backbending Stretch
Standing Backbending Stretch
10 seconds
Left Toppling Tree
Left Toppling Tree
15 seconds

Set 3: 1 round
Standing Forward Bend
Standing Forward Bend
20 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
15 seconds
Left Low Lunge
Left Low Lunge
10 seconds
Left Low Lunge With Knee Raises - 10 Times
Left Low Lunge With Knee Raises - 10 Times
40 seconds
Left Warrior 2
Left Warrior 2
15 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
15 seconds
Right Low Lunge
Right Low Lunge
10 seconds
Right Low Lunge With Knee Raises - 10 Times
Right Low Lunge With Knee Raises - 10 Times
40 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
15 seconds
Left Half Pigeon
Left Half Pigeon
20 seconds
Left Mermaid Pose
Left Mermaid Pose
20 seconds
Left Split
Left Split
15 seconds
Left Legged Pigeon
Left Legged Pigeon
15 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
25 seconds
Hero Pose
Hero Pose
20 seconds
Hero Pose With Inward Wrist Circles
Hero Pose With Inward Wrist Circles
20 seconds
Hero Pose Outward Wrist Circles
Hero Pose Outward Wrist Circles
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Half Pigeon
Right Half Pigeon
20 seconds
Right Mermaid Pose
Right Mermaid Pose
20 seconds
Right Split
Right Split
15 seconds
Right Legged Pigeon
Right Legged Pigeon
15 seconds
Right Half Lotus Forward Fold
Right Half Lotus Forward Fold
25 seconds
Right Wind-Removing Pose
20 seconds
Left Half Lotus Forward Fold
Left Half Lotus Forward Fold
25 seconds
Wind-Removing Pose
20 seconds
Lying Down Knee Folds
Lying Down Knee Folds
15 seconds
Corpse
Corpse
1 minute

Set 4: 2 rounds
Staff Pose
Staff Pose
10 seconds
Reverse Table Top - Hold
Reverse Table Top - Hold
20 seconds
Staff Pose - Prep For Wheel Pose
Staff Pose - Prep For Wheel Pose
15 seconds
Wheel Pose
Wheel Pose
20 seconds
Wheel Pose - Right Leg Raise
10 seconds
Staff Pose - Breathe
Staff Pose - Breathe
20 seconds
Upward Plank Or Two Legged Staff Pose - Hold
Upward Plank Or Two Legged Staff Pose - Hold
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

Set 5: 1 round
Come To Stand At The Top Of Uour Mat
Come To Stand At The Top Of Uour Mat
15 seconds
Basic Sun Salutation
Basic Sun Salutation
2 mins 30 secs
Child's Pose
Child's Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Advanced Right Lizard
Advanced Right Lizard
15 seconds
Advanced Right Lizard - Move Hips Side To Side
Advanced Right Lizard - Move Hips Side To Side
25 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Advanced Left Lizard
Advanced Left Lizard
15 seconds
Advanced Left Lizard - Move Hips Side To Side
Advanced Left Lizard - Move Hips Side To Side
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
20 seconds

Set 6: 2 rounds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog With Right Knee To Left Elbow - 10 Times
Downward Facing Dog With Right Knee To Left Elbow - 10 Times
30 seconds
Child's Pose
Child's Pose
10 seconds
Right Glute Kickbacks - 10 Times
Right Glute Kickbacks - 10 Times
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog With Left Knee To Right Elbow - 10 Times
Downward Facing Dog With Left Knee To Right Elbow - 10 Times
30 seconds
Left Glute Kickbacks - 10 Times
Left Glute Kickbacks - 10 Times
30 seconds
Child's Pose
Child's Pose
20 seconds

Set 7: 2 rounds
Come To The Top Of Your Mat
Come To The Top Of Your Mat
10 seconds
Chair Pose
Chair Pose
15 seconds
Chair Pose On The Balls Of Your Feet
Chair Pose On The Balls Of Your Feet
15 seconds
Come Down
5 seconds
Right Twisted Chair Pose
Right Twisted Chair Pose
15 seconds
Left Twisted Chair Pose
Left Twisted Chair Pose
15 seconds
Chair Pose On The Balls Of Your Feet
Chair Pose On The Balls Of Your Feet
10 seconds
Relax, Standing And Breathe
Relax, Standing And Breathe
15 seconds
Advanced Crow Sequence
Advanced Crow Sequence
40 seconds

Set 8: 1 round
Downward Facing Dog
Downward Facing Dog
25 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds
Standing Forward Bend With Arms Stretched Behind Your Back
Standing Forward Bend With Arms Stretched Behind Your Back
20 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Right Modified Side Angle
Right Modified Side Angle
25 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Standing Back Bend
Standing Back Bend
20 seconds
Step or Hop to Plank
Step or Hop to Plank
15 seconds
Chaturanga
Chaturanga
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Downward Facing Dog
Downward Facing Dog
25 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds
Standing Backbending Stretch
Standing Backbending Stretch
20 seconds
Big Toe Forward Bend
Big Toe Forward Bend
25 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Modified Side Angle
Left Modified Side Angle
25 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Cobra
Cobra
20 seconds
Right Half Frog Pose
Right Half Frog Pose
20 seconds
Left Half Frog Pose
Left Half Frog Pose
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
20 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Tripod Headstand Or Continue Wide Leg D
Tripod Headstand Or Continue Wide Leg D
45 seconds
Half-Way Lift
Half-Way Lift
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Side Plank
Right Side Plank
15 seconds
Yoga Plank
Yoga Plank
10 seconds
Left Side Plank
Left Side Plank
15 seconds
Plank
Plank
10 seconds
Cobra
Cobra
15 seconds
Bow Pose
Bow Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Right Flipped Dog - Wild Thing
Right Flipped Dog - Wild Thing
25 seconds
Left Flipped Dog - Wild Thing
Left Flipped Dog - Wild Thing
25 seconds
Child's Pose
Child's Pose
30 seconds

Set 9: 1 round
Child's Pose
Child's Pose
1 minute
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute
Seated Moon Stretch - 10 Breathes On Each Side
Seated Moon Stretch - 10 Breathes On Each Side
1 minute
Seated Forward Bend
Seated Forward Bend
35 seconds
RECLINING Right Extended Hand-To-Big-Toe Sequence
RECLINING Right Extended Hand-To-Big-Toe Sequence
45 seconds
RECLINING Left Extended Hand-To-Big-Toe Sequence
RECLINING Left Extended Hand-To-Big-Toe Sequence
45 seconds
Pretzel Stretches
Pretzel Stretches
1 min 30 secs
Wind-Removing Pose
1 minute
Right Lying Spinal Twist
Right Lying Spinal Twist
45 seconds
Left Lying Spinal Twist
Left Lying Spinal Twist
45 seconds
Corpse
Corpse
3 minutes

Workout Discussion

07 Dec
Seems really intense I love it Can't wait to try it

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