60 minute asana sequence

Sukhasana Hip Circles
Sukhasana Twist
1 min meditation focusing on breath
Sphinx
3 X:
*Balasana
*Hands & Knees-Cat
*Adho Mukha Sivasana
*Hands & Knees-Cow
*Balasana
Bhujanghasana x 3
*Plank
*Adho Mukha Sivasana
*Mantis Plank Core extensions
*Vasistasana
*Dolphin Plank
*Dolphin
Adho Mukha Sivasana
2 X:
*Tadasana
*Urdhva Hastasana
*Uttanasana
*Ardha Uttanasana
*Urdhva Hastasana
*Crescent
Samasthiti
*Utkatasana
*Garudasana
*Padangustasana
*Malasana
Navasana
30% Leg Lowering
Slow Straight Leg Crunches
Rock & roll
vinyasa
*Virabhadrasana 2
*Trikonasana
*Ardha Chandrasana
*Anjaneyasana
*Parivrtta Parsvokonasana
Vinyasa
*Vrksasana
*Utthitha Padangustasana
*Virabhadrasana 3
*Anjaneyasana – Lizard
*Eka Pada Rajakapotasana 2
*Ardha Hanumanasana
vinyasa
Prasarita Padangustasana
Setu Bandhasana x 3
Janu Sirsasana
Parivrita Janu Sirsasana
Ardha Matsyendrasana
Savasana

Lean & Strong: 60 minute asana sequence

Balasana

Cat/Cow

Thread the Needle

Bhujanghasana pushups

Adho Mukha Shivasana w/quad stretch

Surya A mod. lunge

Surya B

*Udhva Hastasana

*Utkatasana

*Uttanasana

*Ardha Uttanasana

*Plank

*Chatturanga

*Urdhva Mukha Sivasana

*Adho Mukha Sivasana

*Anjaneyasana

*Ardha Hanumanasana

*Lizard

*Pyramid

*vinyasa

*Ardha Uttanasana

*Uttanasana

*Utkatasana

*Urdhva Hastasana

vinyasa

Reclined Pigeon

90degree straight leg crunches x 10

Garudasana Crunches x 10

Rock & Roll

Navasana Pilates core extension & contraction x 10

Vinyasa

*Virabhadrasana 1

*Parivrtta Virabhadrasana

*Parsvokonasana mod. both arms extended

*Ardha Chandrasana

*Standing Splits

vinyasa

*Virabhadrasana 1

*Virabhadrasana 3

*Virabhadrasana 2

*Parivrtta Virabhadrasana

*Trikonasana

*Pursvotonasana

*Parivrtta Trikonasana mod. wide stance

vinyasa

Adho Mukha Shivasana

Eka Pada Rajakapotasana

Baddha Konasana

Marichyasana Twist

Setu Bandhasana

Spinal Twist

Savasana