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Description

Vinyasa practice


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
45 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
45 seconds
Standing Forward Bend
Standing Forward Bend
1 min 30 secs
Left Side Lunge
Left Side Lunge
45 seconds
Plank
Plank
30 seconds
Right Side Lunge
Right Side Lunge
45 seconds
Cobra
Cobra
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Standing Forward Bend
Standing Forward Bend
45 seconds

Set 2: 1 round
Plank
Plank
1 minute
Cobra
Cobra
1 minute
Downward Facing Dog
Downward Facing Dog
1 minute
Warrior 1 Right
1 min 30 secs
Plank
20 seconds
Cobra
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Warrior 1 Left
1 min 30 secs
Plank
20 seconds
Cobra
20 seconds
Downward Facing Dog
20 seconds
Warrior 1 Right
30 seconds
Warrior 2 Right
1 min 30 secs
Plank
20 seconds
Cobra
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Warrior 1 Left
30 seconds
Warrior 2 Left
1 min 30 secs
Plank
20 seconds
Cobra
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Warrior 1 Right
20 seconds
Warrior 2 Right
20 seconds
Extended Side Angle
Extended Side Angle
1 min 30 secs
Plank
20 seconds
Cobra
20 seconds
Down Dog
20 seconds
Warrior 1 Left
20 seconds
Warrior 2 Left
20 seconds
Extended Side Angle
Extended Side Angle
1 min 30 secs

Set 3: 1 round
Try tree pose with prayer hands.
Right Leg Tree Pose
1 minute
Try tree pose with prayer hands.
Left Leg Tree Pose
1 minute
Try tree pose with prayer hands.
Right Leg Tree Pose
1 minute
Try tree pose with prayer hands.
Left Leg Tree Pose
1 minute
Fold Forward
Fold Forward
1 minute
Down Dog
1 minute

Set 4: 5 rounds
Lying Supermans
Lying Supermans
45 seconds
Boat Pose
Boat Pose
45 seconds

Set 5: 1 round
Seated Moon Stretches
2 minutes
Seated Pigeon Pose
3 minutes
Spinal Flex
1 min 30 secs

Set 6: 1 round
Corpse
7 mins 10 secs


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