1

Begin series End series Repeat series

ALIGN & FLOW 20 MIN. ADV. INTERMEDIATE

Repeat series on other leg/side Repeat pose on opposite leg/side

seated hands at heart

standing

arms overhead

clasp hands

Forward Fold w/ hands interlaced

Halfway Lift w/ hands Forward Fold w/ hands interlaced interlaced

standing

leg high

Lunge

hands to thigh

bow inward

arms overhead

Cobra or Updog hands behind head Chaturanga lower down Down Dog

ALIGN & FLOW 20 MIN. ADV. INTERMEDIATE

Piegon with torso lifted

Down Dog

Lunge

twist

Down Dog

Piegon with torso lifted

fold forward

hands to hips

lift arm

grab back foot

pull heel forward

both hands grab ankle

Down Dog

Savasana

roll onto side

seated with hands to heart