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Description

Focus is on lower back/hip mobility, 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
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Cat Cow
Cat Cow
30 seconds
Spinal Roll
Spinal Roll
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 2: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 3: 1 round
Standing Forward Bend
Standing Forward Bend
30 seconds
Upward Salute
Upward Salute
10 seconds
Right Side Stretch.
Right Side Stretch.
15 seconds
Left Side stretch.
Left Side stretch.
15 seconds
Garland Pose
Garland Pose
15 seconds
Wide Squat Right
Wide Squat Right
30 seconds
Wide Squat Left
Wide Squat Left
30 seconds
Garland Pose
Garland Pose
15 seconds
Upward Salute
Upward Salute
10 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 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
Look up with Arched Back
Look up with Arched Back
5 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
Wild Child Wide Leg
Wild Child Wide Leg
20 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Palm Tree
Palm Tree
10 seconds

Set 6: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 7: 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
Half Tortoise
Half Tortoise
20 seconds

Set 8: 1 round
Vinyasa
Vinyasa
30 seconds

Set 9: 1 round
Right 3legged Dog With Hip Open
Right 3legged Dog With Hip Open
20 seconds
Right Lizard
Right Lizard
35 seconds
Runners Lunges
Runners Lunges
30 seconds
Advanced Right Lizard
Advanced Right Lizard
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Left 3legged Dog With Hip Open
Left 3legged Dog With Hip Open
20 seconds
Left Lizard
Left Lizard
35 seconds
Runners Lunges
Runners Lunges
30 seconds
Advanced Left Lizard
Advanced Left Lizard
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Child's Pose
Child's Pose
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
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds

Set 10: 1 round
Vinyasa
Vinyasa
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Cross Legs Jump into seated position
Cross Legs Jump into seated position
10 seconds
Staff Pose
Staff Pose
10 seconds
Matsyendra's Twist
Matsyendra's Twist
1 minute
Staff Pose
Staff Pose
10 seconds
Cross Legs Jump Back To Plank
Cross Legs Jump Back To Plank
10 seconds
Cobra
Cobra
10 seconds
Cobra Twist Right
Cobra Twist Right
20 seconds
Cobra Twist Left
Cobra Twist Left
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Cross Legs Jump into seated position
Cross Legs Jump into seated position
10 seconds

Set 11: 1 round
Eagle Abs Crunches Right - Garuda Supta Jathara-Garudasana
Eagle Abs Crunches Right - Garuda Supta Jathara-Garudasana
1 minute
Yoga Bridge
Yoga Bridge
30 seconds
Eagle Abs Crunches Left  - Garuda Supta Jathara-Garudasana
Eagle Abs Crunches Left - Garuda Supta Jathara-Garudasana
1 minute
Yoga Bridge
Yoga Bridge
30 seconds
Double Leg Stretch
Double Leg Stretch
10 seconds
Modified Boat Pose PULSES
Modified Boat Pose PULSES
30 seconds
Boat Pose
Boat Pose
30 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
30 seconds
Double Leg Stretch
Double Leg Stretch
10 seconds
Modified Boat Pose PULSES
Modified Boat Pose PULSES
30 seconds
Boat Pose
Boat Pose
30 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
30 seconds
Double Leg Stretch
Double Leg Stretch
10 seconds
Seated Butterfly Lean Forward  - Reach
Seated Butterfly Lean Forward - Reach
45 seconds
Seated Side Stretch
Seated Side Stretch
10 seconds
Seated Leg Stretch
Seated Leg Stretch
10 seconds
Inclined Plane With Leg Raises
Inclined Plane With Leg Raises
30 seconds
Jack Knife
Jack Knife
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Seated Leg Stretch
Seated Leg Stretch
15 seconds
Inclined Plane With Leg Raises
Inclined Plane With Leg Raises
30 seconds
Jack Knife
Jack Knife
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Seated Leg Stretch
Seated Leg Stretch
15 seconds
Roll And Hop Up To Tadasana (standing Position)
Roll And Hop Up To Tadasana (standing Position)
10 seconds
Palm Tree
Palm Tree
10 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds

Set 12: 1 round
Vinyasa
Vinyasa
30 seconds

Set 13: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Twisting Down Dog
Left Twisting Down Dog
20 seconds
Right Twisting Down Dog
Right Twisting Down Dog
20 seconds

Set 14: 1 round
Yoga Plank
Yoga Plank
10 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Chaturanga
Chaturanga
5 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 15: 1 round
Extended Child's Pose
Extended Child's Pose
15 seconds
Bananarasana Right
Bananarasana Right
35 seconds
Bananasana Left
Bananasana Left
35 seconds
Pretzel Stretches
Pretzel Stretches
45 seconds
Reclined Goddess
Reclined Goddess
30 seconds


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