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Description

High Intensity Interval/Power Yoga with focus on leg work. Includes Advanced Crow sequence.


Exercises

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

Set 2: 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
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
Chair Pose
Chair Pose
15 seconds
Garland Pose
Garland Pose
15 seconds
Squat Jumps
Squat Jumps
30 seconds
Chair Pose
Chair Pose
15 seconds

Set 3: 1 round
Vinyasa
Vinyasa
45 seconds

Set 4: 2 rounds
Alternating Side Reaches
Alternating Side Reaches
20 seconds
Fold Forward
Fold Forward
10 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Chair Pose
Chair Pose
15 seconds

Set 5: 1 round
Advanced Crow Sequence
Advanced Crow Sequence
45 seconds

Set 6: 1 round
Vinyasa
Vinyasa
45 seconds

Set 7: 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
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
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward
Fold Forward
10 seconds
Squat Thrusts
Squat Thrusts
30 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 8: 1 round
Vinyasa
Vinyasa
45 seconds

Set 9: 1 round
Yoga Sidebends
Yoga Sidebends
20 seconds
Ragdoll Pose
Ragdoll Pose
15 seconds
Staff Pose
Staff Pose
10 seconds
Plow Pose
Plow Pose
30 seconds
Roll Downs
Roll Downs
30 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Corpse
Corpse
30 seconds


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