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Description

Vinayasa flow with focus on the first three chakras: the first root chakra to the second sacral chakra to the third solar plexus chakra. *heal*restore*balance. Namaste. 🌹


Exercises

Set 1: 1 round
Basic Yogic Breath
Basic Yogic Breath
20 seconds
Prayer Hands Reaches
Prayer Hands Reaches
20 seconds
Spinal Flex
Spinal Flex
45 seconds
Extended Child's Pose
Extended Child's Pose
20 seconds
Simple Seated Twist
Simple Seated Twist
45 seconds
Spinal Roll
Spinal Roll
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds

Set 2: 2 rounds
Downward Facing Dog
Downward Facing Dog
20 seconds
Chaturanga
Chaturanga
5 seconds
Cobra
Cobra
10 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Look up with Arched Back
Look up with Arched Back
10 seconds
Upward Salute
Upward Salute
15 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
30 seconds
Child's Pose
Child's Pose
10 seconds

Set 3: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
2 minutes
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 4: 1 round
Right Downward Dog Scorpion
Right Downward Dog Scorpion
30 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Right Peaceful Warrior
Right Peaceful Warrior
20 seconds
Right Modified Side Angle
Right Modified Side Angle
30 seconds
Right Lizard
Right Lizard
20 seconds
Advanced Right Lizard
Advanced Right Lizard
20 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 5: 1 round
Vinyasa
Vinyasa
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 6: 1 round
Left Downward Dog Scorpion
Left Downward Dog Scorpion
30 seconds
Left Warrior 1
Left Warrior 1
20 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Peaceful Warrior
Left Peaceful Warrior
20 seconds
Left Modified Side Angle
Left Modified Side Angle
30 seconds
Left Lizard
Left Lizard
20 seconds
Advanced Left Lizard
Advanced Left Lizard
20 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 7: 1 round
Vinyasa
Vinyasa
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
5 seconds

Set 8: 1 round
Standing Back Bend
Standing Back Bend
15 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconds
Upward Salute
Upward Salute
15 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Look up with Arched Back
Look up with Arched Back
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 9: 1 round
Vinyasa
Vinyasa
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
10 seconds

Set 10: 1 round
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
20 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
20 seconds
Garland Pose
Garland Pose
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Right Warrior 1
Right Warrior 1
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 11: 1 round
Vinyasa
Vinyasa
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 12: 1 round
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
20 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
20 seconds
Garland Pose
Garland Pose
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Warrior 1
Left Warrior 1
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 13: 1 round
Vinyasa
Vinyasa
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Yoga Sidebends
Yoga Sidebends
15 seconds

Set 14: 1 round
Fold Forward
Fold Forward
10 seconds
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Right Twisting High Lunge
Right Twisting High Lunge
30 seconds
Right Twisting Triangle
Right Twisting Triangle
30 seconds
Right Revolved Half Moon
Right Revolved Half Moon
20 seconds
Right Half Moon
Right Half Moon
30 seconds
Garland Pose
Garland Pose
20 seconds
Staff Pose
Staff Pose
5 seconds
Boat Pose
Boat Pose
25 seconds
Staff Pose
Staff Pose
5 seconds
Boat Pose
Boat Pose
25 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Thunderbolt Pose
Thunderbolt Pose
15 seconds
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 15: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 16: 1 round
Fold Forward
Fold Forward
10 seconds
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Chaturanga
Chaturanga
10 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Left Twisting High Lunge
Left Twisting High Lunge
30 seconds
Left Twisting Triangle
Left Twisting Triangle
30 seconds
Left Revolved Half Moon
Left Revolved Half Moon
20 seconds
Left Half Moon
Left Half Moon
30 seconds
Garland Pose
Garland Pose
30 seconds
Staff Pose
Staff Pose
5 seconds
Boat Pose
Boat Pose
25 seconds
Staff Pose
Staff Pose
5 seconds
Boat Pose
Boat Pose
25 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Corpse
Corpse
5 seconds

Set 17: 1 round
Yoga Bridge
Yoga Bridge
30 seconds
Wheel Pose
Wheel Pose
20 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Wheel Pose
Wheel Pose
20 seconds
Knee Folds
Knee Folds
30 seconds
Hero Pose
Hero Pose
15 seconds
Heron Pose
Heron Pose
45 seconds
Staff Pose
Staff Pose
10 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Matsyendra's Twist
Matsyendra's Twist
45 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Lying Spinal Twist
Lying Spinal Twist
45 seconds
Fish Pose
Fish Pose
15 seconds
Corpse
Corpse
30 seconds


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