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Description

Focus is on lower back/hip mobility, flexibility and abdominal strength starting with rythmic circular movements and moderate to intense strength and mobility exercises at fast pace. Namaste.


Exercises

Set 1: 1 round
Spinal Flex
Spinal Flex
30 seconds
Simple Seated Twist
Simple Seated Twist
30 seconds
Seated Side Stretch
Seated Side Stretch
30 seconds
Spinal Flex
Spinal Flex
30 seconds
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Cat Cow
Cat Cow
30 seconds
Spinal Roll
Spinal Roll
30 seconds
Upward Salute
Upward Salute
10 seconds

Set 2: 1 round
Vinyasa
Vinyasa
1 minute

Set 3: 1 round
Standing Forward Bend
Standing Forward Bend
30 seconds
Upward Salute
Upward Salute
10 seconds
Garland Pose
Garland Pose
30 seconds
Upward Salute
Upward Salute
10 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds

Set 4: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 5: 1 round
Upward Salute
Upward Salute
10 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Elbow Plank
Elbow Plank
30 seconds
Sphinx Pose
Sphinx Pose
10 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Sphinx Pose
Sphinx Pose
10 seconds
Locust
Locust
30 seconds
Sphinx Pose With LEG lifts
Sphinx Pose With LEG lifts
30 seconds
Locust
Locust
30 seconds
Sphinx Pose With LEG lifts
Sphinx Pose With LEG lifts
30 seconds
Child's Pose
Child's Pose
15 seconds

Set 6: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds

Set 7: 1 round
Left Lizard
Left Lizard
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Lizard
Right Lizard
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Down Dog Walk Into Fold Forward Straight Leg
Down Dog Walk Into Fold Forward Straight Leg
10 seconds
Half-Way Lift
Half-Way Lift
20 seconds
Upward Salute
Upward Salute
10 seconds

Set 8: 1 round
Twisting Frog
Twisting Frog
45 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Twisted Root
Twisted Root
45 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
30 seconds
Modified Boat Pose PULSES
Modified Boat Pose PULSES
30 seconds
Double Leg Stretch
Double Leg Stretch
10 seconds
Boat Pose
Boat Pose
30 seconds
Modified Boat Pose PULSES
Modified Boat Pose PULSES
30 seconds
Double Leg Stretch
Double Leg Stretch
10 seconds
Boat Pose
Boat Pose
30 seconds
Seated Butterfly Lean Forward  - Reach
Seated Butterfly Lean Forward - Reach
30 seconds
Seated Side Stretch
Seated Side Stretch
10 seconds
Seated Leg Stretch
Seated Leg Stretch
10 seconds
Jack Knife
Jack Knife
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Center Leg Stretch
Center Leg Stretch
10 seconds
Jack Knife
Jack Knife
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Seated Leg Stretch
Seated Leg Stretch
15 seconds

Set 9: 1 round
Left Twisting Down Dog
Left Twisting Down Dog
30 seconds
Right Twisting Down Dog
Right Twisting Down Dog
30 seconds
Transition to Plank
Transition to Plank
5 seconds
Yoga Plank
Yoga Plank
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Spiderman Planks
Spiderman Planks
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Yoga Plank
Yoga Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Extended Child's Pose
Extended Child's Pose
15 seconds

Set 10: 1 round
Reverse Table Top
Reverse Table Top
30 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Reverse Table Top
Reverse Table Top
30 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Pretzel Stretches
Pretzel Stretches
45 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Happy Baby
Happy Baby
30 seconds
Corpse With CHEST RAISES , Arms Behind Head
Corpse With CHEST RAISES , Arms Behind Head
30 seconds
Corpse- With HIP RAISES, Arms Stretched Behind Head
Corpse- With HIP RAISES, Arms Stretched Behind Head
30 seconds
Fish Pose
Fish Pose
30 seconds
Corpse
Corpse
30 seconds


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