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Description

EXPERIENCED PRACTITIONERS ONLY, PLEASE! From binding, twisting to balancing..enjoy a wide array of flowing yoga sequences with build up to more challenging poses. Those, who are not ready for the advanced poses, can use each sequence to practice toward it. Namaste.


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
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 4: 1 round
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
20 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
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
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds

Set 5: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 6: 1 round
Standing Forward Bend
Standing Forward Bend
20 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Downward Facing Dog
Downward Facing Dog
20 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 Warrior 2
Left Warrior 2
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
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 Warrior 2
Right Warrior 2
20 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds

Set 7: 1 round
Vinyasa
Vinyasa
45 seconds

Set 8: 1 round
Downward Facing Dog
Downward Facing Dog
20 seconds
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
15 seconds
Left King Pigeon
Left King Pigeon
45 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
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
15 seconds
Right King Pigeon
Right King Pigeon
45 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds

Set 9: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

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

Set 11: 1 round
Vinyasa
Vinyasa
45 seconds

Set 12: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Knee to Chest
Left Knee to Chest
30 seconds
Left Glute Kickbacks
Left Glute Kickbacks
30 seconds
Child's Pose
Child's Pose
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Knee to Chest
Right Knee to Chest
30 seconds
Right Glute Kickbacks
Right Glute Kickbacks
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
20 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Advanced Right Lizard
Advanced Right Lizard
15 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
20 seconds

Set 13: 1 round
Advanced Crow Sequence
Advanced Crow Sequence
1 min 30 secs
Vinyasa
Vinyasa
45 seconds

Set 14: 1 round
Downward Facing Dog
Downward Facing Dog
15 seconds
Left Revolved Half Moon
Left Revolved Half Moon
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Revolved Half Moon
Right Revolved Half Moon
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Tripod Headstand Preparation
Tripod Headstand Preparation
20 seconds
Tripod Headstand
Tripod Headstand
30 seconds
Tripod Headstand Split
Tripod Headstand Split
20 seconds
Child's Pose
Child's Pose
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds
Look up with Arched Back
Look up with Arched Back
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Yoga Side Plank Left
Yoga Side Plank Left
20 seconds
Yoga Plank
Yoga Plank
10 seconds
Yoga Side Plank Right
Yoga Side Plank Right
20 seconds
Yoga Plank
Yoga Plank
10 seconds
Cobra
Cobra
15 seconds
Bow Pose
Bow Pose
30 seconds
Child's Pose
Child's Pose
15 seconds

Set 15: 1 round
Vinyasa
Vinyasa
45 seconds

Set 16: 1 round
Camel
Camel
30 seconds
Full Camel
Full Camel
30 seconds
Reclining Hero
Reclining Hero
30 seconds
Seated Side Stretches
Seated Side Stretches
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds

Set 17: 1 round
Vinyasa
Vinyasa
45 seconds

Set 18: 1 round
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
20 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

Set 19: 1 round
Vinyasa
Vinyasa
45 seconds

Set 20: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Left Reclined Hand to Big Toe Variation
Left Reclined Hand to Big Toe Variation
45 seconds
Right Reclined Hand to Big Toe Variation
Right Reclined Hand to Big Toe Variation
45 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
30 seconds

Set 21: 1 round
Namaste! May This Message Find You In Peace 
Namaste! May This Message Find You In Peace
15 seconds


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