60 minute asana sequence

Supta Baddha Konasana

Ananda Balasana

Reclined Pigeon

Setu Bandhasana

Navasana/variations

Cat/Cow

Thread the Needle Shoulder Opener

*Adho Mukha Sivasana w/Core Extensions

*Vashistasana

Surya Namaskara A x 3

Surya Namaskara B x 2

*Anjaneyasana –>┬áHanumanasana x 3

*Lunging Warrior

*Lunge w/Prayer Twist

*Lunging Parsvokonasana

*Parivrtta Parsvokonasana

Vinyasa

*Virabhadrasana 2

*Parivrtta Virabhadrasana

*Trikonasana

*Parivrtta Trikonasana

vinyasa

*Virabhadrasana 2

*Trikonasana

*Prasarita Padottonasana

*Prasarita Padottonasana twist variation

vinyasa

Malasana

Marichyasana variation

Reclined Pigeon

Setu Bandhasana

Reclined Twist

Savasana

Advertisements

Fly like an Eagle: 60 minute asana sequence

Sukhasana circles
Cat/Cow
Thread Needle
Virasana var. toes tucked under
Willow x 3
Balasana
Urdhva Mukha Sivasana (slither)
Adho Mukha Sivasana
Plank variations/core extensions
Vashistasana
Chatturanga
Bhujanghasana
Salambhasana var. hands pressing into mat, legs up, shoulders back
Adho Mukha Sivasana
utkatasana var. open arm twist
Supta Garudasana w/ hands pressing into legs
Garudasana Crunches
Utkatasana
utkatasana var. fingers interlaced, palms pressing out
Virasana
chatturanga
Bhujanghasana
Adho Mukha Sivasana
jump forward, land on shins
Ustrasana var. hands behind feet on mat
Chatturanga
Urdhva Mukha Sivasana
Adho Mukha Sivasana
Utanasana
Ardha utanasana
Utkatasana
malasana var. feet close together
Garudasana Namaskara
Standing Cresent Stretch
utanasana
Ardha utanasana
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
*Mantis Plank
*Adho Mukha Sivasana Splits
*Anjaneyasana
*Lunging Warrior mod. hands clasped
*step back knee in (8 inches) fold forward fingers in front of toes
*lunging warrior
Adho Mukha sivasana
Utanasana
Ardha utanasana
Tadasana
utanasana
Ardha utanasana
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
*Virabhadrasana 1
*Virabhadrasana 1 var. Garudasana arms
*Virabhadrasana 2
*Humble Warrior var. shoulder opener
utkatasana –> Garudasana
Adho Mukha Sivasana
Eka Pada Rajakapotasana
Dhanurasana
Vishnu’s couch
bridge w/ foot pressing into standing bent leg
Windshield Wipers
Supta Paschimottonasana
Ananda Balasana
Spinal Twist
Savasana