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Description

Vinyasa Flow sequence I used for training in Himalayas.Building up to balancing twisting binding advanced asanas.


Exercises

Set 1: 1 round
Easy Pose Meditation
Easy Pose Meditation
5 minutos

Set 2: 1 round
Mountain Pose.
Mountain Pose.
10 segundos
Palm Tree
Palm Tree
15 segundos
Right Side Stretch.
Right Side Stretch.
15 segundos
Left Side stretch.
Left Side stretch.
15 segundos
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 segundos

Set 3: 2 rounds
Advanced Sun Salutation
Advanced Sun Salutation
1 minuto 20 segundos

Set 4: 1 round
Wide Leg Stance
Wide Leg Stance
10 segundos
Wide Leg Head To Knee Right
Wide Leg Head To Knee Right
25 segundos
Right Low Lunge With With Back Bend
Right Low Lunge With With Back Bend
25 segundos
Right Humble Warrior
Right Humble Warrior
25 segundos
Right Half Monkey
Right Half Monkey
25 segundos
Right Low Lunge
Right Low Lunge
25 segundos
Right Warrior 1 with High Lunge
Right Warrior 1 with High Lunge
15 segundos
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 segundos
Wide Leg Stance
Wide Leg Stance
10 segundos
Wide Leg Head To Knee Left
Wide Leg Head To Knee Left
25 segundos
Left Low Lunge With Backbend
Left Low Lunge With Backbend
25 segundos
Left Humble Warrior
Left Humble Warrior
25 segundos
Left Half Monkey
Left Half Monkey
25 segundos
Left Low Lunge
Left Low Lunge
25 segundos
Left Warrior 1 with High Lunge
Left Warrior 1 with High Lunge
15 segundos
Mountain
Mountain
10 segundos
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 segundos
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 segundos

Set 5: 1 round
5 Pointed Star
5 Pointed Star
15 segundos
Goddess Pose.
Goddess Pose.
35 segundos
Wide Leg Stance
Wide Leg Stance
5 segundos
Right Modified Side Angle
Right Modified Side Angle
25 segundos
Right Triangle
Right Triangle
25 segundos
Right Half Moon.
Right Half Moon.
20 segundos
Right Half Moon - Advanced
Right Half Moon - Advanced
25 segundos
Right Warrior 1
Right Warrior 1
20 segundos
Right Twisting Triangle
Right Twisting Triangle
25 segundos
Right Warrior 2
Right Warrior 2
20 segundos
Wide Leg Stance
Wide Leg Stance
5 segundos
Left Modified Side Angle
Left Modified Side Angle
25 segundos
Left Triangle
Left Triangle
25 segundos
Left Half Moon.
Left Half Moon.
20 segundos
Left Half Moon - Advanced
Left Half Moon - Advanced
25 segundos
Left Warrior 1
Left Warrior 1
20 segundos
Left Twisting Triangle
Left Twisting Triangle
25 segundos
Left Warrior 2
Left Warrior 2
20 segundos
Wide Leg Stance
Wide Leg Stance
5 segundos
5 Pointed Star
5 Pointed Star
15 segundos
Goddess Pose.
Goddess Pose.
35 segundos
5 Pointed Star
5 Pointed Star
15 segundos
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 segundos
Step or Hop to Plank
Step or Hop to Plank
5 segundos

Set 6: 1 round
Vinyasa
Vinyasa
30 segundos
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 segundos
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 segundos

Set 7: 1 round
Mountain Pose.
Mountain Pose.
10 segundos
Standing Forward Bend Twist Right
Standing Forward Bend Twist Right
25 segundos
Standing Forward Bend Twist Left
Standing Forward Bend Twist Left
25 segundos
Standing Forward Bend With Yoga lock
Standing Forward Bend With Yoga lock
25 segundos
Mountain Pose with Prayer Hands - Ground Yourself
Mountain Pose with Prayer Hands - Ground Yourself
15 segundos

Set 8: 1 round
Right Tree
Right Tree
30 segundos
Half Lotus Tree Right
Half Lotus Tree Right
30 segundos
Fold Forward Into Right Standing Lotus
Fold Forward Into Right Standing Lotus
35 segundos
Half Lotus Tree Right
Half Lotus Tree Right
10 segundos
Transition Into  Right Standing Bound Lotus
Transition Into Right Standing Bound Lotus
35 segundos
Half Lotus Tree Right
Half Lotus Tree Right
10 segundos
Mountain
Mountain
15 segundos

Set 9: 1 round
Left Tree
Left Tree
30 segundos
Half Lotus Tree Left
Half Lotus Tree Left
30 segundos
Fold Forward Into Left  Standing Lotus
Fold Forward Into Left Standing Lotus
35 segundos
Half Lotus Tree Left
Half Lotus Tree Left
15 segundos
Transition Into Left  Standing Bound Lotus
Transition Into Left Standing Bound Lotus
35 segundos
Half Lotus Tree Left
Half Lotus Tree Left
10 segundos
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 segundos
Look up with Arched Back
Look up with Arched Back
5 segundos
Step or Hop to Plank
Step or Hop to Plank
5 segundos

Set 10: 1 round
Vinyasa
Vinyasa
30 segundos
From Down Dog Jump To Garland
From Down Dog Jump To Garland
5 segundos
Firefly Pose
Firefly Pose
45 segundos

Set 11: 1 round
Garland Pose
Garland Pose
15 segundos
Right Twisted Wide Squat
Right Twisted Wide Squat
35 segundos
Garland Pose
Garland Pose
5 segundos
Left Twisted Wide Squat
Left Twisted Wide Squat
35 segundos
Garland Pose
Garland Pose
10 segundos
Right One Legged Squat
Right One Legged Squat
40 segundos
Right Eight-Angle Pose
Right Eight-Angle Pose
1 minuto
Garland Pose
Garland Pose
5 segundos
Left One Legged Squat
Left One Legged Squat
40 segundos
Left Eight-Angle Pose
Left Eight-Angle Pose
1 minuto
Garland Pose
Garland Pose
10 segundos
Mountain
Mountain
10 segundos
Fold Forward
Fold Forward
30 segundos
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 segundos
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
30 segundos

Set 12: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minuto
Step or Hop to Plank
Step or Hop to Plank
5 segundos

Set 13: 1 round
Table Top
Table Top
10 segundos
Half balancing table Right
Half balancing table Right
30 segundos
Right Tiger
Right Tiger
45 segundos
Table Top
Table Top
5 segundos
Left Balancing Table
Left Balancing Table
30 segundos
Left Tiger
Left Tiger
45 segundos
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 segundos
Plank
Plank
10 segundos
Prone Cobra
Prone Cobra
10 segundos
Snake
Snake
30 segundos
Crocodile - Makarasana
Crocodile - Makarasana
10 segundos
Right Half Locust Beginner
Right Half Locust Beginner
30 segundos
Left Half Locust Beginner
Left Half Locust Beginner
30 segundos
Crocodile - Makarasana
Crocodile - Makarasana
5 segundos
Half Locust
Half Locust
30 segundos
Crocodile - Makarasana
Crocodile - Makarasana
5 segundos
Half Tortoise
Half Tortoise
15 segundos

Set 14: 1 round
Downward Facing Dog
Downward Facing Dog
20 segundos
Vinyasa
Vinyasa
30 segundos

Set 15: 1 round
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 segundos
3-legged Dog With Open Hips Right
3-legged Dog With Open Hips Right
20 segundos
Right Upright Pigeon
Right Upright Pigeon
25 segundos
Right Mermaid
Right Mermaid
25 segundos
Right King Pigeon
Right King Pigeon
30 segundos
Cobra Twist Right
Cobra Twist Right
25 segundos

Set 16: 1 round
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 segundos
3-legged Dog With Open Hips Left
3-legged Dog With Open Hips Left
20 segundos
Left Upright Pigeon
Left Upright Pigeon
25 segundos
Left Mermaid
Left Mermaid
25 segundos
Left King Pigeon
Left King Pigeon
30 segundos
Cobra Twist Left
Cobra Twist Left
25 segundos

Set 17: 1 round
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 segundos
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 segundos

Set 18: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minuto
Step or Hop to Plank
Step or Hop to Plank
5 segundos
Cross Legs, Jump into Staff Pose
Cross Legs, Jump into Staff Pose
5 segundos
Wheel Pose
Wheel Pose
1 minuto
Corpse
Corpse
30 segundos
Wheel Pose
Wheel Pose
1 minuto
Corpse
Corpse
30 segundos

Set 19: 1 round
Staff Pose
Staff Pose
10 segundos
Caterpillar.
Caterpillar.
15 segundos
Matsyendra's Twist
Matsyendra's Twist
1 minuto
Caterpillar.
Caterpillar.
10 segundos
Half Lotus Forward Fold Right
Half Lotus Forward Fold Right
30 segundos
Half Bound Lotus Right
Half Bound Lotus Right
30 segundos
Inclined Plane
Inclined Plane
15 segundos
Half Lotus Forward Fold Left
Half Lotus Forward Fold Left
30 segundos
Half Bound Lotus Left
Half Bound Lotus Left
30 segundos
Inclined Plane
Inclined Plane
15 segundos
Staff Pose - Shake Legs Out
10 segundos
Full Lotus Both Sides
Full Lotus Both Sides
2 minutos
Seated Forward Bend Shake Legs Out
Seated Forward Bend Shake Legs Out
15 segundos
Inclined Plane
Inclined Plane
15 segundos
Corpse
Corpse
10 segundos

Set 20: 1 round
Advanced Fish
Advanced Fish
35 segundos
Single Leg Shoulderstand Right
Single Leg Shoulderstand Right
35 segundos
Single Shoulderstand Left
Single Shoulderstand Left
35 segundos
Corpse
Corpse
5 segundos
Advanced Fish
Advanced Fish
25 segundos
Single Leg Boat Right
Single Leg Boat Right
40 segundos
Single Leg Boat Left
Single Leg Boat Left
40 segundos
Corpse
Corpse
5 segundos
Advanced Fish
Advanced Fish
25 segundos
Shoulderstand
Shoulderstand
30 segundos
Plow Pose
Plow Pose
30 segundos
Boat Pose
Boat Pose
30 segundos

Set 21: 1 round
Corpse
Corpse
10 segundos
Right extended Hand To Toe
Right extended Hand To Toe
45 segundos
Left extended Hand To Toe
Left extended Hand To Toe
45 segundos
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minuto
Pretzel Stretches
Pretzel Stretches
1 minuto 20 segundos
Reclined Goddess
Reclined Goddess
1 minuto 30 segundos

Set 22: 1 round
Corpse
Corpse
5 minutos


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