60 minute asana practice: The Kitchen Sink

Sukhasana Circles
Cat/Cow (focus on spinal curve and belly to spine)
Thread the Needle shoulder opener
Virasana (mod. toes tucked under)
Willow x 3
Balasana
Urdhva Mukha Sivasana
Adho Mukha Sivasana 
Core Extensions
Vashistasana
Chatturanga
Bhujanghasana
Salabhasana
Adho Mukha Sivasana
Utkatasana mod. Anjali Mudra
Supta Garudasana isometric press
Garudasana Crunches
 
Utkatasana (mod. fingers interlaced, palms out)
virasana 
Chatturanga 
Bhujangasana
Adho Mukha Sivasana (jump forward on shins)
Ustrasana (mod. hands on mat)
Chatturanga
Urdhva Mukha Sivasana
Adho Mukha Sivasana
 
Uttanasana
Utkatasana
Malasana
Crescent Stretch
Uttanasana
Ardha Uttanasana 
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
Praying Mantis Plank
Adho Mukha Sivasana splits
Anjaneyasana
Virabhadrasana Lunge w/ hands clasped overhead, step knee in, fold forward, fingers to toes, belly to spine
Virabhadrasana lunge
Adho Mukha Sivasana
Uttansana
Ardha Uttanasana
Tadasana
 
Uttanasana 
Ardha Uttanasana
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
*Virabhadrasana 1
*Virabhadrasana 1 w/Garudasana Arms
*Virabhadrasana 2
*Humble Warrior w/shoulder opener
vinyasa
*Utkatasana
*Garudasana
vinyasa
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
Dhanurasana
Vishnu’s couch
Setu Bandhasana w/foot pressing into opposite thigh
Setu Bandhasana x 2
Winshield Wipers
Supta Paschimottonasana
Ananda Balasana
Reclined Spinal Twist
Savasana

All about the Muffin Top….

Savasana with Belly Breathing
Reclined Pigeon
Leg Lifts/Lowering 30% 3 times
Isometric thigh/core work
Navasana
Cat/Cow
Thread the Needle
Surya Namaskara A x 2
Surya Namaskara B 
Balasana
*Adho Mukha Sivasana
*Core Extensions
*Vashistasana
*Dolphin Plank
vinyasa
*Virabhadrasana 2
*Parsvokonasana mod. forearm to knee
*Anjaneyasana
*Ardha Hanumanasana
*Parivrtta Pasvokonasana mod. Anjali Mudra
vinyasa
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Parsvokonasana
*Trikonasana
*Parsvatonoasana
*Parivrtta Trikonasana
vinyasa
Salabhasana x 2
Dhanurasana x 3
Balasana
Sukhasana Twist
Marichyasana
Janu Sirsasana
Paschimottonasana
Baddha Konasana
Reclined Twist
Savasana

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

Energize your core – 60 minute asana sequence

Savasana (focus on belly breathing)
Reclined Pigeon
Leg Lifts/Lowering 1/3
Hand on Thigh core workout
Rock’n’Roll
Navasana
Cat/Cow
Thread the Needle Shoulder Opener
Surya Namaskara A x 3
Surya Namaskara B x 2
Balasana
<Adho Mukha Sivasana Splits
<Praying Mantis Plank
<Same Knee/Same Elbow Plank
<Same Knee/Opposite Elbow Plank
<Vashistasana
Dolphin Plank
Vinyasa
<Virabhadrasana 2
<Parivrtta Virabhadrasana
<Parsvokonasana mod. forearm to thigh
<Crescent Lunge
<Anjaneyasana
<Ardha Hanumanasana
<Parivrtta Parsvokonasana mod. Prayer Twist
vinyasa
<Virabhadrasana 2
<Parivrtta Virabhadrasana
<Pasvokonasana
<Trikonasana
<Parsvotonasana
<Parivrtta Trikonasana
vinyasa
Salabhasana variation x 2
Dhanurasana x 3
Balasana
Sukhasana Twist
Marichyasana
Janu Sirsasana
Paschimottonasana
Baddha Konasana
Reclined Twist
Savasana

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 –> Hanumanasana 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

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

Challenge yourself to new limits

Balasana
Thread the Needle Shoulder Opener
Malasana
Sukhasana w/twist
Reclined Hamstring Stretch/Supta Paschimottonasana
Leg Lifts x 3
Utkatasana –> rolly-poly –> easy Halasana (sub Navasana for utkatasana)
Utkatasana w/Anjali Mudra Twist
Vinyasa w/ yogi pushup
Surya A (slow)
*Virabhadrasana 1
*Crescent Lunge
*mod lean out over leg
*side stretch to mod w/ Anjali Mudra Twist
vinyasa
*Crescent Lunge
*Lizard to mod. heart opener & quad stretch
*Lizard mod. shoulder under leg
*Ardha Bakasana
*Ardha Hanumanasana
vinyasa
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
*Agnistambasana
vinyasa
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Trikonasana
*Parivrtta Trikonasana
vinyasa
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Parsvokonasana mod. arm on knee
*Ardha Chandrasana
*Standing Splits
vinyasa
Setu Bandhasana/Urdhva Danurasana
Ananda Balasana
Reclined Spinal Twist
Savasana

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