Preparation is key: 60 minute asana sequence

*Balasana
*MarjaryasanaCat
*Adho Mukha Sivasana
*Bitilasana/Cow
Sukhasana (Inhale Arms up/Exhale Twist)
Reclined Leg Crosses
Navasana
 
Surya Namaskara A x 2
Surya Namaskara B x 2
Utkatasana mod. Prayer Twist
 
vinyasa
 
*Sphinx
*Dolphin Plank
*Dolphin
*Headstand Prep
*Adho Mukha Sivasana
*Core Extensions
*Vashistasana
*Ustrasana
 
vinyasa
 
*Virabhadrasana 1
*Humble Warrior
*Anjaneyasana (wide stance)
*Anjaneyasana Warrior arms
*Parivrtta Parsvokonasana
*Lizard
*Ardha Hanumanasana
Dhanurasana
 
vinyasa 
 
*Virabhadrasana 1
*Virabhadrasana 3
*Ardha Chandrasana
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Trikonasana
*Parsvotonasana
Padangustasana
Rag Doll
 
Baddha Konasana
Dandasana
Purvottanasana
Setu Bhandasana
Reclined Spinal Twist
Seated Pigeon
Janu sirsasana
Parivrtta Janu Sirsasana
Ardha Matsyendrasana
Ananda Balasana
Savasana
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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

60 minute asana sequence

Savasana
Reclined Pigeon
90 degree straight leg crunches x 10
Garudasana Crunches x 10
Rock & Roll
Navasana Pilates core extension & contraction x 10
vinyasa
Dolphin
Surya A
Surya A w/ core extensions & Vashistasana x 2
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
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Parsvokonasana
*Trikonasana
*Parivrtta Parsvokonasana
vinyasa
*Virabhadrasana 1
*Virabhadrasana 3
*Adha Chandrasana –> Chapasana
*Virabhadrasana 2
vinyasa
*Utkatasana
*Garudasana
*Standing Splits
*Gomukhasana
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
Seated Wide Angle variations
Baddha Konasana
Setu Bandhasana
Ananda Balasana
Reclined Spinal Twist
Savasana

Dig Deep for your power: 60 second asana sequence

Savasana
Setu Bandasana
Setu Bandasana w/leg raised
Reclined Pigeon
Rock n Roll
Navasana 3 variations – hover, leg cross,  ‘booty back’
Surya Namaskara A very slow
Surya Namaskara A
Surya Namaskara B x 2
Vrksasana
Garudasana
*Padangustasana
*Rag Doll
vinyasa
*Bhujanghasana
*Ardha Bhekasana
*Dhanurasana
vinyasa
*Anjaneyasana
*Anjaneyasana var. knee down
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
vinyasa
*Virabhadrasana 1
*Virabhadrasana 3
*Ardha Chandrasana
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Trikonasana
Nataranjasana
Upavistha Konasana
Janu Sirsasana
Marichyasana 3
Supta Baddha Konasana
Ananda Balasana
Savasana

60 minute asana sequence

Balasana
Cat/Cow
Thread the Needle
Bhujanghasana pushups
Adho Mukha Shivasana w/quad stretch
Surya A x 3
Surya B x 2
Salabhasana x 3
Adho Mukha Shivasana
Malasana
*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
Ustrasana
Adho Mukha Shivasana
Eka Pada Rajakapotasana
Baddha Konasana
Marichyasana Twist
Setu Bandhasana
Spinal Twist
Savasana

Lengthen & Extend: 60 minute asana sequence

Balasana
Balasana/Willow
Tabletop mod. chest/rib movement
Thread Needle
Dolhpin Plank
Salabhasana x 3 mod. Shoulder Opener
Bhujanghasana push ups
Adho Mukha Sivasana
Mantis Rond-de-jomb plank
Garudasana Crunches
Rock & Roll
Navasana
Malasana
Surya Namaskara B x 3
Cresent stretch 
*Virabhadrasana 1 (front leg)
*Virabhadrasana 2 (back leg)
*Parivrtta Virabhadrasana (back leg)
*Parsvakonasana (back leg)
*Skandasana (front leg)
*Anjaneyasana (front leg)
*Ardha Hanumanasana
*Lizard Pushups
vinyasa
*virabhadrasana 2
*Trikonasana 
*Ardha Chandrasana
*Virabhadrasana 3
*Parivrtta Ardha Chandrasana
*Standing Splits
*Gomukhasana
Sukhasana Twist
Dandasana
Pursvotonasana
Janu sirsasana
Reclined Pigeon
Reclined Hamstring Stretch
Supta Paschimottonasana
Reclined Inner thigh stretch
Reclined IT band stretch
Ananda Balasana
Spinal Twist
Savasana

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