Strengthen your foundation: 90 minute core & quad asana sequence

Bitilasana/Marjaryasana
<Tabletop extensions – opposite arm/leg
<Tabletop Scorpion – opposite arm/leg
<Thread the Needle Shoulder Opener
Balasana
Sukhasana Twist
suspended leg crunches
Garudasana Crunches
Baddha Konasana Crunches
Setu Bandhasana
Rock'n'Roll
Navasana

vinyasa

Urdhva Hastasana
Uttanasana
Ardha Uttanasana
<virabhadrasana 1
<knee in/lunge forward
<Crescent stretch
<Cresent Lunge
<Revolved Side Angle Lunge
<Standing Revolved Lunge
<Parsvottonasana
Ustrasana variation seated
Plank
Chatturanga
urdhva Mukha Sivasana
Adho Mukha Sivasana
Uttanasana
Ardha Uttanasana
Urdhva Hastasana

vinyasa

Crescent
utkatasana
Malasana
Uttanasana
Ardha Uttanasana
<Anjaneyasana
<Cresent Lunge
<Lizard
<Eka Pada Rajakapotasana 2 (Pigeon Quad Stretch)
<Ardha Hanumanasana
<Dolphin
<Dolphin Plank
<Ustrasana variation seated
<Adho Mukha sivasana
<Vasisthasana
<Bhujanghasana
<Adho Mukha Sivasana
Ardha Uttanasana
Padangusthasana
utkatasana
Urdhva Hastasana

vinyasa

<Adho Mukha Sivasana
<Eka Pada Rajakapotasana
<Eka Pada Rajakapotasana mod. revolved heart opener

vinyasa

Virabhadrasana 2
Parivrtta Virabhadrasana
Parsvakonasana
Trikonasana
Ardha Chandrasana
Virabhadrasana 3
Urdhva Prasarita Eka Padasana (Standing Splits)
Gomukhasana

vinyasa

Salabhasana
Ardha Bhekasana
Balasana
Malasana
Baddha Konasana
Janu Sirsasana
Parivrtta Janu sirsasana
Purvottonasana
Upavistha Konasana
Windshield Wipers
Reclined Spinal Twist
Savasana

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