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Description

EXPERIENCED PRACTITIONERS ONLY, PLEASE. You can use this sequence to slowly progress, but never force yourself into an advanced asana. From binding, twisting to balancing..enjoy a wide array of flowing yoga sequences with build up to more challenging poses. Namaste.


Exercises

Set 1: 2 rounds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Prayer Hands Reaches
Prayer Hands Reaches
10 seconds

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

Set 3: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds

Set 4: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
2 minutes

Set 5: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds

Set 6: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds
Left Toppling Tree
Left Toppling Tree
20 seconds
Left Warrior 3
Left Warrior 3
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Right Toppling Tree
Right Toppling Tree
20 seconds
Right Warrior 3
Right Warrior 3
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds

Set 7: 1 round
Standing Forward Bend
Standing Forward Bend
20 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Low Lunge
Left Low Lunge
10 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
15 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Low Lunge
Right Low Lunge
10 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
15 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Left Mermaid Pose
Left Mermaid Pose
20 seconds
Left Legged Pigeon
Left Legged Pigeon
20 seconds
Left King Pigeon
Left King Pigeon
45 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
25 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 Half Pigeon
Right Half Pigeon
30 seconds
Right Mermaid Pose
Right Mermaid Pose
20 seconds
Right Legged Pigeon
Right Legged Pigeon
20 seconds
Right King Pigeon
Right King Pigeon
45 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds
Left Half Lotus Forward Fold
Left Half Lotus Forward Fold
25 seconds
Staff Pose
Staff Pose
10 seconds
Right Half Lotus Forward Fold
Right Half Lotus Forward Fold
25 seconds
Staff Pose
Staff Pose
10 seconds
Double Pigeon
Double Pigeon
20 seconds
Full Lotus
Full Lotus
45 seconds
Pressed Lotus (Scales Pose)
Pressed Lotus (Scales Pose)
20 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Lying Down Knee Folds
Lying Down Knee Folds
20 seconds

Set 8: 1 round
Hero Pose
Hero Pose
10 seconds
Heron Pose Left
Heron Pose Left
30 seconds
Hero Pose
Hero Pose
10 seconds
Heron Pose Right
Heron Pose Right
30 seconds
Hero Pose
Hero Pose
10 seconds
Sage Pose Left
Sage Pose Left
30 seconds
Staff Pose
Staff Pose
10 seconds
Sage Pose Right
Sage Pose Right
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Left Rockstar
Left Rockstar
30 seconds
Left Sundial
Left Sundial
45 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Right Rockstar
Right Rockstar
30 seconds
Right Sundial
Right Sundial
45 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds

Set 9: 1 round
Staff Pose
Staff Pose
10 seconds
Reverse Table Top
Reverse Table Top
20 seconds
Staff Pose ( Prepare For Wheel Pose)
Staff Pose ( Prepare For Wheel Pose)
10 seconds
Wheel Pose
Wheel Pose
20 seconds
Wheel Pose With Right Leg Raise
Wheel Pose With Right Leg Raise
10 seconds
Staff Pose
Staff Pose
20 seconds
Upward Plank
Upward Plank
20 seconds
Staff Pose - Prep For Wheel Pose
Staff Pose - Prep For Wheel Pose
10 seconds
Wheel Pose
Wheel Pose
20 seconds
Wheel Pose With Left Leg Raised
Wheel Pose With Left Leg Raised
10 seconds
Corpse
Corpse
10 seconds

Set 10: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
2 mins 20 secs

Set 11: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Knee to Chest
Left Knee to Chest
30 seconds
Left Glute Kickbacks
Left Glute Kickbacks
30 seconds
Child's Pose
Child's Pose
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Knee to Chest
Right Knee to Chest
30 seconds
Right Glute Kickbacks
Right Glute Kickbacks
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
20 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Advanced Right Lizard
Advanced Right Lizard
15 seconds
Right Visvamitrasana
Right Visvamitrasana
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Advanced Left Lizard
Advanced Left Lizard
15 seconds
Left Visvamitrasana
Left Visvamitrasana
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Child's Pose
Child's Pose
10 seconds

Set 12: 1 round
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Chair Pose
Chair Pose
15 seconds
Hot Style Chair Pose
Hot Style Chair Pose
15 seconds
Left Twisted Chair Pose
Left Twisted Chair Pose
15 seconds
Prayer Hands Reaches
Prayer Hands Reaches
10 seconds
Single Leg Chair Left
Single Leg Chair Left
20 seconds
Single Leg Chair Fold-over
Single Leg Chair Fold-over
20 seconds
Prayer Hands Reaches
Prayer Hands Reaches
10 seconds
Hot Style Chair Pose
Hot Style Chair Pose
20 seconds
Right Twisted Chair Pose
Right Twisted Chair Pose
15 seconds
Prayer Hands Reaches
Prayer Hands Reaches
10 seconds
Single-leg Chair Right
Single-leg Chair Right
20 seconds
Single Leg Chair  Right Fold-over
Single Leg Chair Right Fold-over
20 seconds
Prayer Hands Reaches
Prayer Hands Reaches
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds

Set 13: 1 round
Advanced Crow Sequence
Advanced Crow Sequence
1 min 30 secs

Set 14: 1 round
Downward Facing Dog
Downward Facing Dog
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Thunderbolt Pose
Thunderbolt Pose
10 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Modified Side Angle
Left Modified Side Angle
20 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Thunderbolt Pose
Thunderbolt Pose
10 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Right Modified Side Angle
Right Modified Side Angle
20 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Step or Hop to Plank
Step or Hop to Plank
15 seconds
Chaturanga
Chaturanga
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Chaturanga
Chaturanga
20 seconds
Downward Facing Dog
Downward Facing Dog
25 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Thunderbolt Pose
Thunderbolt Pose
5 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Cobra
Cobra
15 seconds
Right Half Frog Pose
Right Half Frog Pose
20 seconds
Left Half Frog Pose
Left Half Frog Pose
20 seconds
Rocking Bow
Rocking Bow
30 seconds
Child's Pose
Child's Pose
10 seconds

Set 15: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Tripod Headstand Preparation
Tripod Headstand Preparation
10 seconds
Tripod Headstand
Tripod Headstand
30 seconds
Tripod Headstand Split
Tripod Headstand Split
30 seconds
Child's Pose
Child's Pose
10 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
Downward Facing Dog
Downward Facing Dog
10 seconds
Yoga Side Plank Left
Yoga Side Plank Left
20 seconds
Yoga Plank
Yoga Plank
10 seconds
Yoga Side Plank Right
Yoga Side Plank Right
20 seconds
Yoga Plank
Yoga Plank
10 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Chaturanga
Chaturanga
10 seconds
Cobra
Cobra
15 seconds
Bow Pose
Bow Pose
30 seconds
Child's Pose
Child's Pose
30 seconds
Camel
Camel
30 seconds
Full Camel
Full Camel
30 seconds
Child's Pose
Child's Pose
10 seconds
Reclining Hero
Reclining Hero
45 seconds

Set 16: 1 round
Seated Side Stretches
Seated Side Stretches
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Left Extended Hand-To-Big-Toe Sequence
Left Extended Hand-To-Big-Toe Sequence
45 seconds
Left Dancer's Pose
Left Dancer's Pose
30 seconds
King Dancer's Pose Left
King Dancer's Pose Left
45 seconds
Fold Forward
Fold Forward
15 seconds
Right Extended Hand-To-Big-Toe Sequence
Right Extended Hand-To-Big-Toe Sequence
45 seconds
Right Dancer's Pose
Right Dancer's Pose
30 seconds
King Dancer's Pose Right
King Dancer's Pose Right
45 seconds
Fold Forward
Fold Forward
15 seconds

Set 17: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Reclining Big Toe Sequence
Reclining Big Toe Sequence
2 minutes
Wind-Removing Pose
Wind-Removing Pose
40 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minute
Fish Pose
Fish Pose
30 seconds
Supine Butterfly
Supine Butterfly
30 seconds
Corpse
Corpse
30 seconds

Set 18: 1 round
Namaste! May This Message Find You In Peace 
Namaste! May This Message Find You In Peace 💛
15 seconds

Workout Discussion

22 Apr
This is on my GOALS list. :D
27 Aug
Wow, there are at least 5 poses in here that I've never even HEARD of, let alone done! Can't wait to try this out!

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