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Description

POWER YOGA Primary muscle focus :Core * Glute sculpting and strengthening * secondary: Shoulders *


Exercises

Set 1: 3 rounds
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 2: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Right Half Split
Right Half Split
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
20 seconds
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
25 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Right Pigeon Leg
Right Pigeon Leg
45 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Left Half Split
Left Half Split
30 seconds
Quad Stretch in Left Low Lunge
Quad Stretch in Left Low Lunge
20 seconds
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
25 seconds
Left Half Pigeon
Left Half Pigeon
45 seconds
Left Pigeon Leg
Left Pigeon Leg
45 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
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 seconds

Set 3: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 4: 1 round
Chair Pose
Chair Pose
25 seconds
Fold Forward
Fold Forward
10 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Right Low Lunge with Clasped Hands
Right Low Lunge with Clasped Hands
20 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
20 seconds
Runners Lunges
Runners Lunges
45 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Warrior 1
Left Warrior 1
20 seconds
Left Low Lunge with Clasped Hands
Left Low Lunge with Clasped Hands
20 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Runners Lunges
Runners Lunges
45 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds

Set 5: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 6: 1 round
Step or Hop to Plank
Step or Hop to Plank
10 seconds
Elbow Plank
Elbow Plank
10 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
25 seconds
Child's Pose
Child's Pose
10 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
25 seconds
Elbow Plank
Elbow Plank
10 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
25 seconds
Child's Pose
Child's Pose
10 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
25 seconds
Elbow Plank
Elbow Plank
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
25 seconds
Child's Pose
Child's Pose
10 seconds
Plank
Plank
10 seconds
Plank Hop Outs
Plank Hop Outs
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds

Set 7: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 8: 1 round
Chair Pose
Chair Pose
25 seconds
Fold Forward
Fold Forward
10 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Right Warrior 2
Right Warrior 2
20 seconds
Right Half-Bound Side Angle
Right Half-Bound Side Angle
20 seconds
Right Modified Side Angle
Right Modified Side Angle
15 seconds
Right Lizard
Right Lizard
15 seconds
Advanced Right Lizard
Advanced Right Lizard
15 seconds
Right Half Split
Right Half Split
15 seconds
Plank
Plank
5 seconds
Full Scorpion
Full Scorpion
45 seconds
Dolphin Dog
Dolphin Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds

Set 9: 1 round
Vinyasa
Vinyasa
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
5 seconds

Set 10: 1 round
Left Warrior 1
Left Warrior 1
20 seconds
Left Warrior 2
Left Warrior 2
20 seconds
Left Half-Bound Side Angle
Left Half-Bound Side Angle
20 seconds
Left Modified Side Angle
Left Modified Side Angle
15 seconds
Left Lizard
Left Lizard
15 seconds
Advanced Left Lizard
Advanced Left Lizard
15 seconds
Left Half Split
Left Half Split
15 seconds
Plank
Plank
5 seconds
Full Scorpion
Full Scorpion
45 seconds
Dolphin Dog
Dolphin Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
25 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds

Set 11: 1 round
Vinyasa
Vinyasa
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
5 seconds

Set 12: 1 round
Wide Leg Forward Bend
Wide Leg Forward Bend
15 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
15 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
15 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds
Chair Pose
Chair Pose
25 seconds
Left Twisted Chair Pose
Left Twisted Chair Pose
25 seconds
Upward Salute
Upward Salute
5 seconds
Right Twisted Chair Pose
Right Twisted Chair Pose
25 seconds
Fold Forward
Fold Forward
15 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 13: 1 round
Vinyasa
Vinyasa
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
15 seconds

Set 14: 1 round
Plank Hip Rotations
Plank Hip Rotations
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Kneeling Spiderman
Kneeling Spiderman
45 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Plank Hip Rotations
Plank Hip Rotations
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Child's Pose
Child's Pose
10 seconds

Set 15: 1 round
Vinyasa
Vinyasa
30 seconds
Thunderbolt Pose
Thunderbolt Pose
15 seconds
Staff Pose
Staff Pose
10 seconds

Set 16: 1 round
Pilates Hip Circles
Pilates Hip Circles
45 seconds
Pilates Scissors
Pilates Scissors
45 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
45 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
30 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
45 seconds
Transition
Transition
5 seconds
Floor Wipers
Floor Wipers
45 seconds
Yoga Bicycles
Yoga Bicycles
45 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
1 minute

Set 17: 1 round
Leg Crossover Stretches
Leg Crossover Stretches
45 seconds
Supine Butterfly
Supine Butterfly
30 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
45 seconds
Thread the Needle Stretch
Thread the Needle Stretch
45 seconds
Corpse
Corpse
30 seconds

Workout Discussion

13 Sep
Thank you ☺️☺️☺️you're welcome!!
12 Sep
Good workout! Thanks again HS!😝

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