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Description

class I used for training in Goa *Full body Includes meditation, warm up, Cool down, and closing meditation


Exercises

Set 1: 1 round
Place Hands On Knees, Soften Your breath
15 seconds
Easy Pose Meditation
Easy Pose Meditation
3 minutes

Set 2: 1 round
Extend Legs Into staff Pose, Flex and Extend Toes
10 seconds
Toe Bending
Toe Bending
20 seconds
ANKLE ROTATIONS
ANKLE ROTATIONS
20 seconds
The Saw
The Saw
30 seconds
Head to Knee - Janusirsasana
Head to Knee - Janusirsasana
45 seconds
Wide Leg Stretches
Wide Leg Stretches
30 seconds
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Seated Moon Stretch
Seated Moon Stretch
20 seconds

Set 3: 1 round
Knee Circles
Knee Circles
20 seconds
Body Circles
Body Circles
20 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Alternating Side Reaches
Alternating Side Reaches
20 seconds
Finger Bursts & Stretches
Finger Bursts & Stretches
15 seconds
Upward Salute
Upward Salute
10 seconds

Set 4: 1 round
Downward Dog w Calf Stretch & UJAI BREATH
Downward Dog w Calf Stretch & UJAI BREATH
20 seconds
Table Top - Bharmanasana
Table Top - Bharmanasana
10 seconds
Cat Cow
Cat Cow
20 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Hold Down Dog & Find Stillness
Hold Down Dog & Find Stillness
20 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Ragdoll Pose
Ragdoll Pose
20 seconds
Clasp Hands And Move Arms Overhead
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 5: 1 round
Basic Sun Salutation
Basic Sun Salutation
2 minutes

Set 6: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
2 minutes

Set 7: 1 round
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Down Dog Half Scorpion
30 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
45 seconds
Downward Facing Dog- Find Your Balance
15 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
20 seconds
Down Dog Half Scorpion
30 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
45 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 8: 1 round
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Tadasana Deep Breathing
Tadasana Deep Breathing
20 seconds

Set 9: 1 round
Fold Forward -  Ujai Breathing
Fold Forward - Ujai Breathing
15 seconds
Gorilla Padastasana - Ujai Breathing
Gorilla Padastasana - Ujai Breathing
20 seconds
Palm Tree Pose - Utan Tadasana
Palm Tree Pose - Utan Tadasana
15 seconds

Set 10: 1 round
Right Tree - Vrksasana
Right Tree - Vrksasana
1 minute
Right Warrior 3 - Ujai Breath - Vibrasana
Right Warrior 3 - Ujai Breath - Vibrasana
30 seconds
Step Left Leg Back Into Warrior 2
5 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Straighten Front Leg Reach Forward Into Right Triangle
5 seconds
Right Triangle - Trikonasana
Right Triangle - Trikonasana
30 seconds
Right Warrior 2
Right Warrior 2
15 seconds
Step To Front Of Your Mat
5 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 11: 1 round
Vinyasa
Vinyasa
45 seconds

Set 12: 1 round
Left Tree - Vrksasana
Left Tree - Vrksasana
1 minute
Left Warrior 3 - Ujai Breath - Vibrasana
Left Warrior 3 - Ujai Breath - Vibrasana
30 seconds
Step Right Leg Back Into Warrior 2
5 seconds
Left Warrior 2 - Vibrahanasana 2
Left Warrior 2 - Vibrahanasana 2
15 seconds
Straighten Front Leg Reach Forward Into Left Triangle
5 seconds
Left Triangle - Trikonasana
Left Triangle - Trikonasana
30 seconds
Left Warrior 2
Left Warrior 2
15 seconds
Step To Front Of Your Mat
5 seconds
Mountain Pose  Prayer Hands - Samasthiti
Mountain Pose Prayer Hands - Samasthiti
15 seconds

Set 13: 1 round
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 14: 1 round
Vinyasa
Vinyasa
45 seconds

Set 15: 1 round
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward - Uttanasana
Fold Forward - Uttanasana
10 seconds
Upward Salute - Urdvha Hastasana
Upward Salute - Urdvha Hastasana
10 seconds
EXhale Into Deeper Stretch, Open Your Heart Chakra
EXhale Into Deeper Stretch, Open Your Heart Chakra
10 seconds
Standing Crescent Moon Pose - Ardha Chandrasana
Standing Crescent Moon Pose - Ardha Chandrasana
10 seconds
Standing Deep Breathing Samastithi
Standing Deep Breathing Samastithi
15 seconds
Right Eagle Pose - Garudasana
Right Eagle Pose - Garudasana
25 seconds
Right Warrior 1  Eagle Arms - Virabdrasana Iii Hasta Garudasana
Right Warrior 1 Eagle Arms - Virabdrasana Iii Hasta Garudasana
20 seconds
Right Warrior 3 with Eagle Arms
Right Warrior 3 with Eagle Arms
25 seconds
Right Warrior 2
Right Warrior 2
15 seconds
Tadasana Deep Breathing
Tadasana Deep Breathing
10 seconds
Palm Tree Pose - Utan Tadasana
Palm Tree Pose - Utan Tadasana
10 seconds
Tadasana Deep Breathing
Tadasana Deep Breathing
10 seconds
Left Eagle Pose - Garudasana
Left Eagle Pose - Garudasana
25 seconds
Left Warrior 1 with Eagle Arms Virabdrasana Lii Hasta Garudasana
Left Warrior 1 with Eagle Arms Virabdrasana Lii Hasta Garudasana
20 seconds
Left Warrior 3 with Eagle Arms
Left Warrior 3 with Eagle Arms
25 seconds
Left Warrior 2 - Vibrahanasana
Left Warrior 2 - Vibrahanasana
25 seconds
Standing With Deep Breathing - Tadasana
Standing With Deep Breathing - Tadasana
10 seconds
Palm Tree Pose - Utan Tadasana
Palm Tree Pose - Utan Tadasana
10 seconds
Exhale To Tadasana  With Deep Breathing
Exhale To Tadasana With Deep Breathing
10 seconds
Step or Hop to Plank - Kumbhakasana
Step or Hop to Plank - Kumbhakasana
10 seconds

Set 16: 1 round
Vinyasa
Vinyasa
45 seconds

Set 17: 1 round
Plank - Kumbhakasana
Plank - Kumbhakasana
20 seconds
Downward Facing Dog - Adho Mukha Shvanasana
Downward Facing Dog - Adho Mukha Shvanasana
20 seconds
Dolphin Dog - Ardha Pincha Mayurasana
Dolphin Dog - Ardha Pincha Mayurasana
25 seconds
Downward Facing Dog - Adho Mukha Shavasana
Downward Facing Dog - Adho Mukha Shavasana
20 seconds
Dolphin Dog - Ardha Pincha Mayurasana
Dolphin Dog - Ardha Pincha Mayurasana
25 seconds
Crocodile - Makarasana
Crocodile - Makarasana
15 seconds
Plank - Kumbakhasana
Plank - Kumbakhasana
20 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
25 seconds
Plank with Toe Taps
Plank with Toe Taps
25 seconds
Crocodile - Makarasana
Crocodile - Makarasana
15 seconds
Elbow Plank - Vasishtasana
Elbow Plank - Vasishtasana
20 seconds
Rotating Elbow Plank - Vasishtasana
Rotating Elbow Plank - Vasishtasana
40 seconds
Elbow Plank - Vasishtasana
Elbow Plank - Vasishtasana
20 seconds
Rotating Elbow Plank - Vasishtasana
Rotating Elbow Plank - Vasishtasana
40 seconds
Crocodile - Makarasana
Crocodile - Makarasana
20 seconds

Set 18: 1 round
Vinyasa
Vinyasa
45 seconds

Set 19: 1 round
Downward Facing Dog- Adho Mukha Shvanasana
Downward Facing Dog- Adho Mukha Shvanasana
15 seconds
Jump into seated position
Jump into seated position
10 seconds
Staff Pose - Dandasana
Staff Pose - Dandasana
30 seconds
Seated Forward Bend - Paschimottanasana
Seated Forward Bend - Paschimottanasana
30 seconds
Shoulder stand - Sarvangasana - 8 Deep Breaths
Shoulder stand - Sarvangasana - 8 Deep Breaths
30 seconds
Staff Pose - Dandasana
Staff Pose - Dandasana
15 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 20: 1 round
Vinyasa
Vinyasa
30 seconds

Set 21: 1 round
Jump into seated position
Jump into seated position
15 seconds
Staff Pose - Dandasana
Staff Pose - Dandasana
15 seconds

Set 22: 1 round
Modified Boat Pose- Navasana
Modified Boat Pose- Navasana
20 seconds
Right One-leg Boat Pose - Eka Pada Niralamba Nirvasana
Right One-leg Boat Pose - Eka Pada Niralamba Nirvasana
30 seconds
Slowly Roll Back Lower Right Leg Into Split Plow
Slowly Roll Back Lower Right Leg Into Split Plow
30 seconds
Right One-leg Boat Pose - Eka Pada Niralamba Nirvasana
Right One-leg Boat Pose - Eka Pada Niralamba Nirvasana
30 seconds
Slowly Roll Back Lower Right Leg Into Split Plow
Slowly Roll Back Lower Right Leg Into Split Plow
30 seconds
Switch And Slowly Lower Other Leg Into Plow - Halasana
30 seconds
Plow Pose - Halasana
Plow Pose - Halasana
30 seconds
Roll Back Into BOAT Pose - Naukasana
10 seconds
Left One-leg Boat Pose - Eka Pada Niralamba Nirvasana
Left One-leg Boat Pose - Eka Pada Niralamba Nirvasana
30 seconds
Slowly Roll Back & Lower Left Leg Into Split Plow
Slowly Roll Back & Lower Left Leg Into Split Plow
30 seconds
Left One-leg Boat Pose - Eka Pada Niralamba Nirvasana
Left One-leg Boat Pose - Eka Pada Niralamba Nirvasana
30 seconds
Switch And Slowly Lower Other Leg Into Plow - Halasana
30 seconds
Plow Pose - Halasana
Plow Pose - Halasana
30 seconds
Slowly Roll Back & Lower Left Leg Into Split Plow
Slowly Roll Back & Lower Left Leg Into Split Plow
30 seconds
Roll Back Into BOAT Pose - Naukasana
5 seconds
Modified Boat Pose
Modified Boat Pose
20 seconds
Boat Pose Naukasana
Boat Pose Naukasana
20 seconds
Roll And Hop Up To Tadasana (standing Position)
10 seconds
Standing Deep Breathing
Standing Deep Breathing
15 seconds

Set 23: 1 round
Vinyasa
Vinyasa
45 seconds

Set 24: 1 round
Cross & Jump  Legs to SEATED POSITION
Cross & Jump Legs to SEATED POSITION
5 seconds
Staff Pose- Dandasana
Staff Pose- Dandasana
15 seconds
Upward Plank - Purvottasana
Upward Plank - Purvottasana
1 minute
Staff Pose - Dandasana
Staff Pose - Dandasana
15 seconds
Wide Right Leg Stretch - Parsva Sukhasana
Wide Right Leg Stretch - Parsva Sukhasana
20 seconds
Revolved Head to Knee- Parivritta Janu Shirsasana
Revolved Head to Knee- Parivritta Janu Shirsasana
20 seconds
Seated Wide Angle Upavishta Konasana
Seated Wide Angle Upavishta Konasana
15 seconds
Wide Left Leg Stretch- Parsva Sukhasana
Wide Left Leg Stretch- Parsva Sukhasana
20 seconds
Revolved Head to Knee - Parivritta Janu Sirshasana
Revolved Head to Knee - Parivritta Janu Sirshasana
20 seconds
Seated Wide Angle - Upavishta Konasana
Seated Wide Angle - Upavishta Konasana
15 seconds
Come Into Staff, Shake Your Legs out
10 seconds
Right Rockstar
Right Rockstar
30 seconds
Left Rockstar
Left Rockstar
30 seconds
Right Half Pigeon
Right Half Pigeon
1 minute
Left Half Pigeon
Left Half Pigeon
1 minute
Butterfly, Twist And Stretch Each Side- Parivritta Badakanasana
Butterfly, Twist And Stretch Each Side- Parivritta Badakanasana
1 minute

Set 25: 1 round
Eagle Abs - Garuda Supta Jathara-Garudasana
Eagle Abs - Garuda Supta Jathara-Garudasana
25 seconds
EXhale & Release But Hold Keep Hands And Legs In Eagle
20 seconds
Eagle Abs - Garuda Supta Jathara-Garudasana
Eagle Abs - Garuda Supta Jathara-Garudasana
25 seconds
EXhale & Release But Hold Keep Hands And Legs In Eagle
20 seconds
Corpse
Corpse
15 seconds
Teasers
Teasers
25 seconds
Corpse
Corpse
10 seconds
Teasers
Teasers
25 seconds
Corpse
Corpse
10 seconds
Scissor Cross Crunches
Scissor Cross Crunches
25 seconds
Corpse
Corpse
10 seconds
Scissor Cross Crunches
Scissor Cross Crunches
25 seconds
Corpse
Corpse
10 seconds

Set 26: 1 round
Happy Baby, Roll Gently Side To Side
Happy Baby, Roll Gently Side To Side
1 minute
Leg Crossover Stretches
Leg Crossover Stretches
1 minute
Supine Butterfly
Supine Butterfly
30 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute

Set 27: 1 round
Corpse
Corpse
3 minutes


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