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

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

Hip Openers: 60 minute Asana Sequence

Balasana

Bhujangasana x 3

Balasana

Cat/Cow

Thread the Needle shoulder opener

Suray Namaskara A x 2

Surya Namaskara B x 3

Garudasana

<Lunge

<Down Dog Splits

< Knee to Nose

<Down Dog

Vinyasa

<Crescent Lunge

<Lizard

<Vasisthasana variation

<Lunge

<Hanumanasana

Vinyasa

<Virabhadrasana 2

<Parivrita Virabhadrasana

<Trikonasana

<Pursvottonasana

<Parivritta Trikonasana

Vinyasa

<Uttanasana

<Standing Splits

<Malasana

Baddha Konasana

Marichyasana

Garudasana Crunches

Setu Bandhasana x 2

Reclined Twist

Savasana