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Description

Class I used for training in Goa, India Guided meditation Warm up Hatha Sun salutation ×note :instead low Lunge do equestrian pose which is lower deeper leaning lunge Standing asanas Seated asanas Closing strength & stretching exercises Guided closing meditation


Exercises

Set 1: 1 round
Easy Pose Meditation
Easy Pose Meditation
3 minutes

Set 2: 3 rounds
Inhale
Inhale
10 seconds
Exhale
Exhale
12 seconds

Set 3: 1 round
Neck Side Rotations
Neck Side Rotations
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Chin to Chest Stretch
Chin to Chest Stretch
20 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconds
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
20 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Finger Bursts & Stretches
Finger Bursts & Stretches
30 seconds
Overhead Reaches
Overhead Reaches
20 seconds

Set 4: 2 rounds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
5 seconds
Standing Forward Bend
Standing Forward Bend
5 seconds
Left Low Lunge
Left Low Lunge
10 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Modified Chaturanga
Modified Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Left Low Lunge
Left Low Lunge
5 seconds
Standing Forward Bend
Standing Forward Bend
5 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
5 seconds

Set 5: 2 rounds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
5 seconds
Standing Forward Bend
Standing Forward Bend
5 seconds
Right Low Lunge
Right Low Lunge
5 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Modified Chaturanga
Modified Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Right Low Lunge
Right Low Lunge
10 seconds
Standing Forward Bend
Standing Forward Bend
5 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
5 seconds

Set 6: 1 round
Standing Deep Breathing
Standing Deep Breathing
30 seconds

Set 7: 1 round
Chair Pose
Chair Pose
1 minute

Set 8: 1 round
Transition
Transition
10 seconds

Set 9: 1 round
Gorilla
Gorilla
1 minute

Set 10: 1 round
Transition
Transition
10 seconds

Set 11: 1 round
Right Warrior 1
Right Warrior 1
1 minute

Set 12: 1 round
Transition
Transition
10 seconds

Set 13: 1 round
Left Warrior 1
Left Warrior 1
1 minute

Set 14: 1 round
Transition
Transition
10 seconds

Set 15: 1 round
Advanced Right Pyramid
Advanced Right Pyramid
1 minute

Set 16: 1 round
Transition
Transition
10 seconds

Set 17: 1 round
Advanced Left Pyramid
Advanced Left Pyramid
1 minute

Set 18: 1 round
Transition
Transition
10 seconds

Set 19: 1 round
Right Warrior 3
Right Warrior 3
1 minute

Set 20: 1 round
Transition
Transition
10 seconds

Set 21: 1 round
Left Warrior 3
Left Warrior 3
1 minute

Set 22: 1 round
Transition
Transition
10 seconds

Set 23: 1 round
Garland Pose
Garland Pose
1 minute

Set 24: 1 round
Transition
Transition
15 seconds

Set 25: 1 round
Right Side Plank
Right Side Plank
1 minute

Set 26: 1 round
Transition
Transition
10 seconds

Set 27: 1 round
Left Side Plank
Left Side Plank
1 minute

Set 28: 1 round
Transition
Transition
10 seconds

Set 29: 1 round
Matsyendra's Twist
Matsyendra's Twist
45 seconds

Set 30: 1 round
Staff Pose
Staff Pose
10 seconds

Set 31: 1 round
Matsyendra's Twist
Matsyendra's Twist
45 seconds

Set 32: 1 round
Staff Pose
Staff Pose
1 minute

Set 33: 1 round
Marichi's Twist
Marichi's Twist
1 minute

Set 34: 1 round
Staff Pose
Staff Pose
10 seconds

Set 35: 1 round
Marichi's Twist
Marichi's Twist
1 minute

Set 36: 1 round
Staff Pose
Staff Pose
10 seconds

Set 37: 1 round
Head to Knee
Head to Knee
45 seconds

Set 38: 1 round
Staff Pose
Staff Pose
10 seconds

Set 39: 1 round
Head to Knee
Head to Knee
45 seconds

Set 40: 1 round
Staff Pose
Staff Pose
10 seconds

Set 41: 1 round
Boat Pose
Boat Pose
45 seconds

Set 42: 1 round
Corpse
Corpse
10 seconds

Set 43: 1 round
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Right Leg Circles
Right Leg Circles
45 seconds
Left Leg Circles
Left Leg Circles
45 seconds
Leg Raises
Leg Raises
1 minute
Floor Wipers
Floor Wipers
1 minute

Set 44: 1 round
Yoga Bridge
Yoga Bridge
1 minute

Set 45: 1 round
Lying Spinal Twist
Lying Spinal Twist
1 minute

Set 46: 1 round
Savasana for Lower Back
Savasana for Lower Back
30 seconds
Supine Butterfly
Supine Butterfly
30 seconds

Set 47: 1 round
Corpse
Corpse
3 minutes


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