AcroCore Yoga Sequence – Hamstrings
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Bridge (flow 3x reaching arms overhead) | Setu Bandha |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Under The Bed | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 5x (Sun Salutation A)
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 3x (Sun Salutation B Variation)
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Warrior 1 – Hold for 5 breaths | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 3 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Half Splits or Full Splits | Ardha Hanumanasana or Hanumanasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose (1, 2, 3) | Utthita_Hasta_Padangustasana |
| Wide Legged Forward Bend A variation | Prasarita Padottanasana |
| Revolved Triangle | Parivrta Trikonasana |
Seated Poses and Inversion
| Dragonfly | |
| Downward Dog | Adhho Mukha Savasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head To Knee Pose | Parivrtta Janu Sirsasana |
| Half Lord Of The Fishes Pose | Ardha Matsyendrasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Thread The Needle | |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Backbends
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Hero Pose | Virasana |
| Shoulder Openers in Virasana- (1 – w/ strap, 2 – eagle arms, 3 – hands clasped behind back) | |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge |
Flow 1 – 4x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Low Lunge w/ hands clasped behind back | Anjaneyasana |
| Plank | Plank |
| Half Frog | Ardha Bhekasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge w/ hands clasped behind back | Anjaneyasana |
| Standing Forward Bend | Uttanasana |
| Mountain Pose | Tadasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Warrior 2 | Virabhadrasana 2 |
| Reverse Warrior | |
| Flow 3x to | |
| Side Angle Pose | Parshvakonasana |
| Revolved Side Angle Pose | Parivrita Parshvakonasana |
| Revolved Triangle | Parivrta Trikonasana |
Seated Poses and Inversion
| Cow lift leg then grab w/ opposite hand for backbend | Bitilasana (variation) |
| Heart Pose (Hips over knees. Walk hands forward. Drop chest to floor) | Anahata Asana |
| Bow | Dhanurasana |
| Downward Dog | Adhho Mukha Savasana |
| Seated Forward Bend | Pashimottanasana |
| Upward Plank | Purvottanasana |
| Half Lord Of The Fishes Pose | Ardha Matsyendrasana |
| Fire Log Pose | Agnistambhasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Hand to Big Toe Pose (1, 2, 3) | Supta Padangusthasana |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Outer Hips
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Seated Twists | |
| Seated Side Bend | |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| High Lunge |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank | Plank |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Revolved Lunge | |
| Torso Inside Leg Outer Hip Stretch (roll to outside of front foot) | |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Warrior 1 | Virabhadrasana 1 |
| Warrior 3 | Virabhadrasana 3 |
| Warrior 2 | Virabhadrasana 2 |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Wide Legged Squat | |
| Wide Legged Forward Bend A variation | Prasarita Padottanasana |
| Side Runners Stretch | |
| Wide Legged Forward Bend C variation | Prasarita Padottanasana |
| Extended Hand to Big Toe Pose (1, 2, 3) | Utthita_Hasta_Padangustasana |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Staff Pose | Dandasana |
| Seated Pigeon | |
| Revolved Heron | Parivrtta Kraunchasana |
| Half Lord Of The Fishes Pose | Ardha Matsyendrasana |
| Reclined Hand to Big Toe Pose (1, 2, 3) | Supta Padangusthasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Twists
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Seated Twists | |
| Core Work – Reclined Eagle (1, 2) | |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Pendant Pose | Lolasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| 3x to | |
| Cobra | Bhujangasana (low and high) |
Flow 1 – 3x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Revolved Chair (1st 2 round) | Parivrta Utkatasana |
| Side Crane (2nd round) | Parsva Bakasana |
| Revolved Half Moon (3rd round) | Parivrta Ardha Chandrasana |
| Back to Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose (1, 2, 3) | Utthita_Hasta_Padangustasana |
| Wide Legged Forward Bend A variation | Prasarita Padottanasana |
| Intense Side Stretch/ Pyramid | Parsvottanasana |
| Revolved Triangle | Parivta Trikonasana |
| Repeat 2nd Side | |
| Wide Legged Forward Bend C variation | Prasarita Padottanasana |
Seated Poses and Inversion
| Flow to Floor | |
| Prone Shoulder Opening Twists | |
| Downward Dog | Adhho Mukha Savasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Jump Through To | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Seated Pigeon | |
| Revolved Heron | Parivrtta Kraunchasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Inversion of your choice | |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Natarajasana II
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Seated Twists | |
| Core Work – Reclined Eagle (1, 2) | |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Pendant Pose | Lolasana |
| Cat Cow w/ extended arm and leg | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| 3x to | |
| Locust | Salambhasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Plank | Plank |
| Side Plank | Vasisthasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Lunge with Toro Inside Leg | |
| Wide Legged Squat | |
| Step Back – Lunge with Torso inside Leg | |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Wide Legged Forward Bend A variation | Prasarita Padottanasana |
| Triangle | Trikonasana |
| Wide Legged Forward Bend C variation | Prasarita Padottanasana |
| King of the Dancers Pose (w/o strap) | Natarajasana |
| King of the Dancers Pose (w strap) | Natarajasana |
Seated Poses and Inversion
| Flow to Floor | |
| Prone Shoulder Opening Twists | |
| Downward Dog | Adhho Mukha Savasana |
| Jump Through To | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Half Lord Of The Fishes Pose | Ardha Matsyendrasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Wide Legged Plow | |
| Inversion of your choice | |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Hamstrings and Quads
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Core Work – Straight Leg Sit-Ups | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Under The Bed | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 3x (Half Sun Salutation)
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Standing Forward Bend | Uttanasana |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge – Keep Fingertips on Mat | |
| Flow 3x to | |
| Intense Side Stretch/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Flow 3 – 2x
| Chair | Utkatasana |
| Half Chair | Ardha Utkatasana |
| Warrior 1 | Virabhadrasana 1 |
| Warrior 3 | Virabhadrasana 3 |
| Low Lunge (option – pull back foot in toward hip) | Anjaneyasana |
| Step Forward to | |
| Standing Forward Bend | Uttanasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Wide Legged Squat | |
| Side Runners Stretch |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Downward Dog | Adhho Mukha Savasana |
| Jump Through To | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head to Knee Pose | Parivrta Janu Sirsasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Ear Pressure Pose | Karnapidasana |
| Thread the Needle | |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Shoulders III
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Seated Twists | |
| Core Work – Reclined Eagle (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Gate Pose | Parighasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge (option w/ Gomukasana arms) | Anjaneyasana |
| Plank | Plank |
| Cobra | Bhujangasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| One Legged Down Dog | |
| Flow 3x to | |
| One Legged Plank | |
| Warrior 1 | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Shoulder Opening With Strap | |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Triangle | Trikonasana |
| Standing Twists Against The Wall |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Half Lord of The Fishes Pose | Ardha Matsyendrasana |
| Cow Faced Pose | Gomukasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Shoulders II
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Core Work – Scissor Crunch (1, 2) | |
| Core Work – Leg Lowers and Raises | |
| Boat | Navasana |
| Cat Cow w/ Extended Arm and Extended Leg | Chakravakasana |
| Child’s Pose – walk hands to either side | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Flow 3x to | |
| Half Splits | Ardha Hanumanasana |
| Plank | Plank |
| Locust – (inhale open legs and bend at elbows, exhale extend – 3x) | Salambhasana |
Flow 1 – 3x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair (both sides) | Parivrta Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge – (flow w/ breath – extend torso over thigh, inhale back up) | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 (variation w/ arm around back) | Virabhadrasana 2 |
| Triangle (variation w/ arm around back) | Trikonasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Flow to Floor | |
| Prone Shoulder Opening Twists | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Pose Dedicated to the Sage Marichi C | Marichyasana C |
| Head to Knee Forward Bend | Janu Sirsasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Thread the Needle | |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Upward Facing Two-Foot Staff Pose/ Dwi Pada Viparita Dandasana
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Core Work – Scissors (1, 2, 3) | |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Half Splits | Ardha Hanumanasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Twist on Tiptoes | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge w/ Elbows Bent | |
| Half Frog | Ardha Bhekasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank | Plank |
| Side Plank | Vasisthasana |
| Downward Dog | Adhho Mukha Savasana |
| Lunge with Leg Inside Torso | |
| Wide Legged Squat | |
| Step Back – Lunge with Torso inside Leg | |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
| Mountain Pose | Tadasana |
Standing Poses
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle Pose | Parshvakonasana |
| High Lunge | |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend C | Prasarita Padottanasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Wide Legged Seated Forward Bend | Upavista Konasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Bridge, Full Wheel, or Upward Facing Two Foot Staff Pose | Setu Bandha, Urdvha Dhanurasana, or Dwi Pada Viparita Dandasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Dhanurasana/Bow II
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Easy Pose | Siddhasana |
| Core Work – Leg Raises | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Child’s Pose | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Locust | Salambhasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Twist on Tiptoes | |
| Standing Back Bend | Anuvittasana |
| Standing Forward Bend w/ hands clasped behind back | Uttanasana |
| Step Back to High Lunge | |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Step Forward to High Lunge | |
| Standing Forward Bend w/ hands clasped behind back | Uttanasana |
| Standing Back Bend | Anuvittasana |
| Mountain Pose | Tadasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrta Utkatasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose (1, 2, 3) | |
| Wide Legged Forward Bend 1 | Prasarita Padottanasana |
| Wide Legged Forward Bend – Fold to One Leg | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Triangle | Trikonasana |
| Half Moon | Ardha Chandrasana |
| Skull Brightener Breath | Kapalabhati |
Seated Poses and Inversion
| Flow to Floor | |
| Locust or Bow | Salambhasana or Dhanurasana |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Thread the Needle | |
| Reclined Hand to Big Toe Pose (1, 2, 3) | Supta Padangusthasana |
| Happy Baby | Ananda Balasana |
| Corpse Pose | Savasana |
