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Description

<pic was taken in Cambodia, not Myanmar, wrong pic description) Legwork *back mobility*inversions (the sequence finishes with advanced inversion transitions from Crow to Headstand and reverse , hence the `intense classification')


Exercises

Set 1: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
30 seconds
Puppy Pose
Puppy Pose
30 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Right Peaceful Warrior
Right Peaceful Warrior
15 seconds
Right Side Angle
Right Side Angle
20 seconds
Right Lunge Easy Twist
Right Lunge Easy Twist
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Warrior 1
Left Warrior 1
20 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Peaceful Warrior
Left Peaceful Warrior
15 seconds
Left Side Angle
Left Side Angle
20 seconds
Left Lunge Easy Twist
Left Lunge Easy Twist
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Bow Pose
Bow Pose
10 seconds
Rocking Bow
Rocking Bow
20 seconds
Cobra
Cobra
15 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 2: 1 round
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Warrior 2
Right Warrior 2
15 seconds
Right Peaceful Warrior
Right Peaceful Warrior
15 seconds
Right Half-Bound Side Angle
Right Half-Bound Side Angle
15 seconds
Right Side Angle
Right Side Angle
15 seconds
Right Bound Side Angle
Right Bound Side Angle
20 seconds
Right Side Angle
Right Side Angle
15 seconds
Right Revolved Half Moon
Right Revolved Half Moon
20 seconds
Right Warrior 3
Right Warrior 3
20 seconds
Right High Lunge
Right High Lunge
10 seconds
Right Twisting High Lunge
Right Twisting High Lunge
20 seconds
Right Bound Side Angle
Right Bound Side Angle
15 seconds
Right Twisting High Lunge
Right Twisting High Lunge
15 seconds
Right Half Moon
Right Half Moon
15 seconds
Right Standing Split
Right Standing Split
15 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
20 seconds
Plank
Plank
15 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 3: 1 round
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Peaceful Warrior
Left Peaceful Warrior
15 seconds
Left Half-Bound Side Angle
Left Half-Bound Side Angle
15 seconds
Left Side Angle
Left Side Angle
15 seconds
Left Bound Side Angle
Left Bound Side Angle
20 seconds
Left Side Angle
Left Side Angle
15 seconds
Left Revolved Half Moon
Left Revolved Half Moon
20 seconds
Left Warrior 3
Left Warrior 3
20 seconds
Left High Lunge
Left High Lunge
10 seconds
Left Twisting High Lunge
Left Twisting High Lunge
20 seconds
Left Bound Side Angle
Left Bound Side Angle
15 seconds
Left Twisting High Lunge
Left Twisting High Lunge
15 seconds
Left Half Moon
Left Half Moon
15 seconds
Left Standing Split
Left Standing Split
15 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
20 seconds
Plank
Plank
15 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Chaturanga
Chaturanga
10 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 4: 2 rounds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward
Fold Forward
10 seconds
Horse Stance
Horse Stance
10 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
25 seconds
Horse Stance
Horse Stance
10 seconds
Sumo Squats
Sumo Squats
25 seconds
Horse Stance
Horse Stance
10 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Garland Pose
Garland Pose
30 seconds
Horse Stance
Horse Stance
10 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
25 seconds
Horse Stance
Horse Stance
10 seconds
Sumo Squats
Sumo Squats
30 seconds
Horse Stance
Horse Stance
10 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
10 seconds
Thunderbolt Pose
Thunderbolt Pose
15 seconds
Child's Pose
Child's Pose
15 seconds
Thunderbolt Pose
Thunderbolt Pose
15 seconds
Reclining Hero
Reclining Hero
45 seconds
Child's Pose
Child's Pose
15 seconds
Thunderbolt Pose
Thunderbolt Pose
10 seconds

Set 5: 1 round
Staff Pose
Staff Pose
5 seconds
Wheel Pose
Wheel Pose
25 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Half Pigeon
Right Half Pigeon
1 minute
Right Pigeon Leg
Right Pigeon Leg
30 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
25 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Thunderbolt Pose
Thunderbolt Pose
10 seconds

Set 6: 1 round
Staff Pose
Staff Pose
5 seconds
Wheel Pose
Wheel Pose
20 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds
Transition
Transition
5 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Half Pigeon
Left Half Pigeon
1 minute
Left Pigeon Leg
Left Pigeon Leg
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Thunderbolt Pose
Thunderbolt Pose
10 seconds

Set 7: 1 round
Child's Pose
Child's Pose
15 seconds
Tripod Headstand Prep
Tripod Headstand Prep
10 seconds
Tripod Headstand
Tripod Headstand
45 seconds
Child's Pose
Child's Pose
10 seconds
Crow
Crow
25 seconds
Headstand
Headstand
45 seconds
Crow
Crow
15 seconds
Thunderbolt Pose
Thunderbolt Pose
30 seconds
Child's Pose
Child's Pose
1 minute


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