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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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

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