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Description

Combines Sun Salutations with an upper and lower body workouts.


Exercises

Set 1: 2 rounds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
20 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
20 seconds
Fold Forward
Fold Forward
20 seconds
Look up with arched back
20 seconds
Step or Hop to Plank
Step or Hop to Plank
20 seconds
Stick
10 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Fold Forward
Fold Forward
20 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
20 seconds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
20 seconds

Set 2: 1 round
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Stick
10 seconds

Set 3: 3 rounds
Cobra
Cobra
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Child's Pose
Child's Pose
20 seconds

Set 4: 3 rounds
Upward Plank
Upward Plank
20 seconds
Fish Pose
Fish Pose
20 seconds
Corpse
Corpse
20 seconds

Set 5: 3 rounds
Bow Pose
Bow Pose
20 seconds
Down Dog
20 seconds
Child's Pose
Child's Pose
20 seconds

Set 6: 2 rounds
Warrior 1 with High Lunge - Left
20 seconds
Side Angle Preperation
20 seconds
Extended Side Angle Preperation
Extended Side Angle Preperation
20 seconds
Extended Side Angle
Extended Side Angle
20 seconds
Extended Side Angle Bend
20 seconds
Warrior 1 with High Lunge - Left
20 seconds
Warrior 2
20 seconds
Reverse Warrior
20 seconds
Open Triangle
Open Triangle
20 seconds
Warrior 1 with High Lunge - Left
40 seconds
Warrior 2
20 seconds
Left Warrior 3
Left Warrior 3
20 seconds
Chair Pose
Chair Pose
20 seconds
Chair Pose with Prayer Twist
Chair Pose with Prayer Twist
20 seconds
Prayer Hands
40 seconds

Set 7: 2 rounds
Try tree pose with prayer hands.
Tree Pose with Prayer Hands
20 seconds
Try tree pose with prayer hands.
Tree Pose with Mountain Hands
20 seconds
Dancer Preperation
20 seconds
Dancer Pose
20 seconds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Prayer Hands
20 seconds

Set 8: 1 round
Fold Forward
Fold Forward
30 seconds
Look up with Arched Back
30 seconds
Step or Hop to Plank
Step or Hop to Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
30 seconds
Corpse
Corpse
30 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
30 seconds


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