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Description

Intermediate. Guided intro meditation, warm up, sun salutation A Vinyasa, some extended asana holds for corrections, standing, balancing,binding, twisted, seated asanas, followed by short ab strengthening & cool down stretches, guided closing meditation


Exercises

Set 1: 1 round
Easy Pose With Favorite Mudra & Guided Meditation
Easy Pose With Favorite Mudra & Guided Meditation
5 minutes

Set 2: 1 round
Alternate Nostril Breathing
Alternate Nostril Breathing
2 minutes

Set 3: 1 round
Seated Ankle Flexions & Extensions & Circles
2 minutes
Butterfly, Gently Press Knees Up Down Then Fold Forward
Butterfly, Gently Press Knees Up Down Then Fold Forward
2 minutes
Rock The Baby
Rock The Baby
1 minute
Seated Moon Stretch
Seated Moon Stretch
1 minute
Simple Seated Twist
Simple Seated Twist
1 minute
Staff Pose Shake Legs
Staff Pose Shake Legs
1 minute
Knee Circles
Knee Circles
30 seconds
Body Circles
Body Circles
30 seconds
Inward Wrist Circles In Out & Flexions & Extensions
Inward Wrist Circles In Out & Flexions & Extensions
1 min 30 secs
Shoulder Stretches
Shoulder Stretches
30 seconds
Neck Side Rotations & Half Circles & Overhead Pulls
Neck Side Rotations & Half Circles & Overhead Pulls
2 minutes
Finger Bursts & Stretches
Finger Bursts & Stretches
30 seconds

Set 4: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds

Set 5: 3 rounds
Upward Salute
Upward Salute
5 seconds
Fold Forward
Fold Forward
5 seconds
Look up with Arched Back
Look up with Arched Back
5 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
5 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 6: 3 rounds
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 7: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 seconds

Set 8: 1 round
Right Warrior 1 - Vibrahanasana
Right Warrior 1 - Vibrahanasana
30 seconds
Right Warrior 2
Right Warrior 2
30 seconds
Right Peaceful Warrior
Right Peaceful Warrior
35 seconds
Right Modified Side Angle - Utthita Parsvakonasana
Right Modified Side Angle - Utthita Parsvakonasana
35 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Mountain Pose with Prayer Hands- Samasthiti
Mountain Pose with Prayer Hands- Samasthiti
15 seconds

Set 9: 1 round
Left Warrior 1 Vibrahasana
Left Warrior 1 Vibrahasana
30 seconds
Left Warrior 2
Left Warrior 2
30 seconds
Left Peaceful Warrior
Left Peaceful Warrior
30 seconds
Left Modified Side Angle - Utthita Parsvakonasana
Left Modified Side Angle - Utthita Parsvakonasana
35 seconds
Left Warrior 1
Left Warrior 1
20 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds

Set 10: 1 round
Vinyasa
Vinyasa
1 min 30 secs

Set 11: 1 round
Chair Pose
Chair Pose
30 seconds
Right Twisted Chair Pose
Right Twisted Chair Pose
30 seconds
Upward Salute
Upward Salute
10 seconds
Chair Pose - Utkatasana
Chair Pose - Utkatasana
30 seconds
Left Twisted Chair Pose
Left Twisted Chair Pose
30 seconds
Upward Salute
Upward Salute
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds

Set 12: 1 round
Vinyasa
Vinyasa
1 min 30 secs

Set 13: 1 round
Right Ostrich
Right Ostrich
30 seconds
Right Bound Side Angle - Baddha Utthita Parsvakonnasana
Right Bound Side Angle - Baddha Utthita Parsvakonnasana
40 seconds
Right Side Angle- Utthita Parsvakonnasana
Right Side Angle- Utthita Parsvakonnasana
35 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds

Set 14: 1 round
Left Ostrich
Left Ostrich
30 seconds
Left Bound Side Angle - Baddha Utthita Parsvakonnasana
Left Bound Side Angle - Baddha Utthita Parsvakonnasana
40 seconds
Left Extended Side Angle- Utthita Parsvakonnasana
Left Extended Side Angle- Utthita Parsvakonnasana
30 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Mountain Pose with Prayer Hands- Samasthiti
Mountain Pose with Prayer Hands- Samasthiti
15 seconds

Set 15: 1 round
Vinyasa
Vinyasa
1 min 30 secs

Set 16: 1 round
Right Tree - Vrksasana
Right Tree - Vrksasana
30 seconds
Right Toppling Tree - Patan Vrkshasana
Right Toppling Tree - Patan Vrkshasana
30 seconds
Left Tree
Left Tree
30 seconds
Left Toppling Tree
Left Toppling Tree
30 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 seconds

Set 17: 1 round
Vinyasa
Vinyasa
1 min 30 secs

Set 18: 1 round
Staff Pose Dandasana
Staff Pose Dandasana
30 seconds
Right Head to Knee - Janu Sirsasana
Right Head to Knee - Janu Sirsasana
45 seconds
Staff Pose
Staff Pose
10 seconds
Left Head to Knee- Janusirsasana
Left Head to Knee- Janusirsasana
45 seconds
Staff Pose
Staff Pose
30 seconds
Seated Forward Bend Paschimotasana
Seated Forward Bend Paschimotasana
30 seconds
Right Half Lotus Forward Fold- If advanced Do Bound Lotus Fwd Fold-Ardha Baddha Padma Paschimotasana
Right Half Lotus Forward Fold- If advanced Do Bound Lotus Fwd Fold-Ardha Baddha Padma Paschimotasana
1 min 30 secs
Seated Forward Bend
Seated Forward Bend
30 seconds
Left Half Lotus Forward Fold-advanced Do Bound Lotus Fwd Fold
Left Half Lotus Forward Fold-advanced Do Bound Lotus Fwd Fold
1 min 30 secs
Staff Pose - Shake Your Legs
Staff Pose - Shake Your Legs
30 seconds

Set 19: 1 round
Vinyasa
Vinyasa
1 min 30 secs

Set 20: 1 round
Right Matsyendra's Twist
Right Matsyendra's Twist
1 min 30 secs
Staff Pose
Staff Pose
15 seconds
Matsyendra's Twist
Matsyendra's Twist
1 min 30 secs
Staff Pose
Staff Pose
15 seconds
Seated Forward Bend - Paschimottanasana
Seated Forward Bend - Paschimottanasana
30 seconds

Set 21: 1 round
Vinyasa
Vinyasa
1 min 30 secs

Set 22: 1 round
Right Twisting Down Dog - Parivritta Adho Mukha Shavasana
Right Twisting Down Dog - Parivritta Adho Mukha Shavasana
45 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
30 seconds
Right Half Pigeon, Kapotasana (Advanced Do Modified King Pigeon
Right Half Pigeon, Kapotasana (Advanced Do Modified King Pigeon
2 minutes
Left Twisting Down Dog
Left Twisting Down Dog
45 seconds
Downward Facing Dog with Left Leg Raise
Downward Facing Dog with Left Leg Raise
30 seconds
Left Half Pigeon - Kapotasana, Advanced Do Modified King Pigeon
Left Half Pigeon - Kapotasana, Advanced Do Modified King Pigeon
2 minutes

Set 23: 1 round
Thunderbolt Pose- Vajrasana
Thunderbolt Pose- Vajrasana
30 seconds
Reclining Hero - Supta Virasana
Reclining Hero - Supta Virasana
1 min 30 secs
Thunderbolt Pose
Thunderbolt Pose
30 seconds

Set 24: 1 round
Vinyasa
Vinyasa
1 minute

Set 25: 1 round
Boat Pose Paripurna Navasana
Boat Pose Paripurna Navasana
45 seconds
Corpse
Corpse
10 seconds
Seated Bicycle Crunches
Seated Bicycle Crunches
45 seconds
Corpse
Corpse
10 seconds
In and Outs
In and Outs
1 minute
Corpse
Corpse
10 seconds
Flutter Kicks
Flutter Kicks
1 minute
Corpse
Corpse
20 seconds
Lying Left Leg Stretch
Lying Left Leg Stretch
1 minute
Lying Right Leg Stretch
Lying Right Leg Stretch
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 min 30 secs
Pretzel Stretches
Pretzel Stretches
2 minutes

Set 26: 1 round
Guided Meditation In Corpse
Guided Meditation In Corpse
8 minutes


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