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
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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

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

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