YogaRenew 50 Class Sequences

Table of Contents
HATHA CLASSES
Peak Pose Category: Standing Poses
1. Standing Poses
2. Virabhadrasana 3 (Warrior 3)
3. Natarajasana (King Dancer)
4. Ardha Chandrasana (Half Moon)
5. Parivritta Trikonasana (Revolved Triangle)
6. Parivritta Ardha Chandrasana (Revolved Half Moon)
Peak Pose Category: Inversions
7. Sirsasana A (Headstand)
8. Sarvangasana (Shoulderstand)
9. Adho Mukha Vrksasana (Handstand)
10. Pincha Mayurasana (Forearm Stand)
Peak Pose Category: Backbends
11. Ardha Bhekasana (Half Frog)

12. Ustrasana (Camel)
13. Salabhasana (Locust)
14. Urdhva Dhanurasana (Full Wheel)
15. Parsva Dhanurasana (Side Bow)
16. Dhanurasana (Bow)
Peak Pose Category: Abdominal & Arm Balances
17. Navasana (Boat)

18. Bakasana (Crow)
19. Parsva Bakasana (Side Crow)
20. Vasisthasana (Side Plank)
21. Active Restorative
VINYASA CLASSES
22. Vrksasana (Tree Pose)

23. Ardha Chapasana (Half Bow)
24. Parivritta Ardha Chandrasana (Revolved Half Moon)
25. Natarajasana (King Dancer)
26. Urdhva Prasaritta Eka Padasana (Standing Split)
200 HR YogaRenew Yoga Teacher Training Resource ©
27. Ardha Chandrasana (Half Moon)
28. Virabhadrasana 1 (Warrior 1)
29. Parivritta Trikonasana (Revolved Triangle)
Peak Pose Category: Inversions
30. Dolphin
31. Sirsasana B (Tripod Headstand)
32. Adha Mukha Vrksasana (Handstand)
33. Sarvangasana (Shoulderstand)
34. Adho Mukha Vrksasana (Handstand)
Peak Pose Category: Backbends
35. Eka Pada Rajakopotasana (King Pigeon)

36. Dhanurasana (Bow)
37. Urdhva Dhanurasana (Full Wheel)
38. Ustrasana (Camel)
39. Kamatcarasana (Wild Thing)
Peak Pose Category: Abdominal & Arm Balances
40. Vasisthasana (Side Plank)

41. Kapinjalasana (Partridge)
42. Bakasana (Crow)
43. Firefly (Tittibhasana)
44. 4 Limb Staff (Chattarunga Dandasana)
Peak Pose Category: Seated Poses
45. Hanumanasana
46. Hanumanasana
47. Compass (Parivrtta Surya Yantrasana)
48. Parivritta Janu Sirsasana (Revolved Head to Knee)
49. Trianga Mukha Eka Pada Pascimottanasana (One Leg Forward Fold)
50. Marichiasana 1

Hatha Classes

Standing Poses - 60 minutes
Peak Pose: Standing Poses
Style: Hatha
Level: Basic
Teaching Focus: Spaciousness, Little weight bearing on hands
Props: 2 blocks + Strap
Warm-up:
Tadasana with Urdhva Hastasana
Tadasana with Interlaced Fingers Overhead with fingers interlaced overhead (switch pinky fingers)
Tadasana with Eagle Arms (both arms)
Tadasana with Gomukhasana arms (both arms)
Sun Salutation:
5 rounds of sun breaths:
Tadasana > Urdhva Hastasana > Uttanasana > Ardha Uttanasana > Uttanasana > Urdhva
Hastasana > Tadasana
Standing Poses:
Start in Tadasana > Step or Hop Feet Wide
Round 1: Warrior 2
Round 2: Warrior 2 > Triangle
Round 3: Warrior 2 > Triangle > Extended Side Angle

Balance/ Twist:
Tree Pose
Half Moon
Cool Down:
Bharadvajasana
Bridge Pose
Savasana

Virabhadrasana 3 (Warrior 3) - 60 Minutes
Peak Pose: Warrior 3
Level: Mixed Level
Style: Hatha
Teaching Focus: Straight Legs, Extension
Props: 2 blocks, strap
Warm-up:
Reclined Hand to Foot A + B (Supta Padangusthasana) with Strap
Downward Facing Dog > Hop or step to Uttanasana > Ardha Uttanasana > Urdhva Hastasana >
Tadasana
Tadasana with fingers interlaced overhead. Switch the interlace to equally stretch the shoulders.
Urdhva Hastasana with strap on arms, strap below elbow on the upper arm.
Sun Salutations:
3 Round of sun breaths:
Tadasana > Urdhva Hastasana > Uttanasana > Ardha Uttanasana > Uttanasana > Urdhva
Standing Poses
Round 1: Triangle
Round 2: Triangle > Extended Side Angle
Round 3: Warrior 1
Balance/ Twist:
Tree Pose
Standing Hand to Foot at Wall

Peak Pose:
From Warrior 1 > Warrior 3 > Warrior 1
Cool Down
Virasana with Gomukasana Arms
Locust
Supine twist
Savasana

Natarajasana (King Dancer) – 60 Minutes
Peak pose: Natarajasana (King Dancer)
Level: Open Level
Style: Hatha
Teaching Focus: Lift the Chest, Use Strap (upper arms behind ears)
Props: Strap, 2 Blocks
Warm Up
Cat / Cow put the focus on the chest opener in Cow
Child’s Pose with arms extended and hands on blocks emphasis on opening up side body, upper
chest, arm pits
Child’s Pose with elbows supported by blocks, bend elbows and place palms to upper
back/shoulder blades
Downward Facing Dog > Plank > Chaturanga > Cobra Pose
Downward Facing Dog > Walk Forward > Uttanasana > Urdhva Hastasana
Tadasana with interlaced fingers overhead / Switch interlace of fingers
Tadasana with Gomukasana arms
Sun Salutations
3 Rounds:
Tadasana > Urdhva Hastasana > Uttanasana > Step or Hop to Downward Facing Dog > Plank >
Chaturanga > Upward Facing Dog > Step or Hop Forward > Uttanasana > Urdhva Hastasana >
Tadasana
Standing Poses
Round 1: Triangle
Round 3: Triangle > Extended Side Angle > Half Moon Pose
Round 4: Triangle > Extended Side Angle > Half Moon Pose > Chapasana (bend knee and reach
for foot or ankle with top arm)
Standing Balance
Tree Pose
Tree Pose > Warrior 1
Tree Pose > Warrior 1 > Warrior 3 > Warrior 1
Peak Pose
Natarajasana (King Dancer) with Strap on lifted foot
Transition
Chaturanga > Downward Facing Dog
Seated Twist
Bharadvajasana 1
Ardha Matsyendrasana
Cool Down
Bridge Pose (2x)
Sarvangasana (Shoulderstand)
Savasana
Savasana

Half Moon (Ardha Chandrasana) – 60 Minutes
Peak pose: Half Moon Pose (Ardha Chandrasana)
Level: Basic Level
Style: Hatha
Teaching Focus: Straighten Legs, Chest Opening
Props: Two Blocks & Strap
Warm Up
Supta Padagusthasana A > Supta Padagusthasana B with Strap
Downward Facing Dog > Walk Forward > Uttanasana > Urdhva Hastasana > Tadasana
Sun Salutations
3 Rounds:
Tadasana
Standing Poses
Round 1: Warrior 2
Round 2: Warrior 2 > Triangle
Round 3: Warrior 2 > Triangle > Extended Side Angle
Standing Balance
Tree Pose
Standing Hand to Foot B at Wall
Peak Pose

Transition
Triangle > Half Moon > Triangle
Transition
Tadasana > Uttanasana > Step or Hop to Downward Facing Dog
Backbend:
Locust Pose (2x)
Reverse Plank
Cool Down
Bharadvajasana
Savasana

Revolved Triangle - 60 Minutes
Peak pose: Revolved Triangle
Level: Mixed Level
Style: Hatha
Teaching focus: Straighten legs, lengthen spine to twist
Props: 2 blocks, 2 blankets, 1 strap
Warm-up:
Recline Hand to Big Toe Pose A, B and C
Sukhasana with twist
Upavishta Konasana with Twist
Downward Facing Dog > Plank > Cobra Pose
Downward Facing Dog > Walk forward > Uttanasana > Ardha Uttanasana > Uttanasana > Urdhva
Sun Salutations:
3 Rounds:
Tadasana
Standing Sequence:
Start in Tadasana > Hop or step feet wide
Round 1: Triangle
Round 2: Triangle > Half bind top arm
Round 3: Triangle > Half Moon > Triangle
Round 4: Parsvottanasana
Round 5: Parsvottanasana > Prasarita Padottanasana from the ground-up

Balance and Twist:
Chair > Eagle > Chair
Peak Pose:
Revolved Triangle
Teaching Tools: Use blocks inside the foot first, then gradually walk hand outside the foot as you
rotate your trunk.
Cool Down:
Gate Pose
Bharadvajasana
Bridge Pose
Savasana

Revolved Half Moon – 60 Minutes
Peak pose: Revolved Half Moon
Level: Level 1/2
Style: Hatha
Teaching Focus: Lengthen the Spine to Twist
Props: 2 Blocks, 2 Blankets, Strap
Warm Up
Sukhasana with Twist
Upavishta Konasana with Twist
Supta Padagusthasana A > B > Twist
Downward Facing Dog > Walk Forward > Uttanasana
Sun Salutations
3 Rounds:
Tadasana
Standing Poses
Round 1: Triangle
Round 2: Triangle > Warrior 2 > Extended Side Angle
Round 3: Triangle > Warrior 2 > Extended Side Angle > Half Moon Pose
Round 4: Utkatasana > Warrior 1
Round 5: Warrior 1 > Warrior 3 > Warrior 1
Round 6: Warrior 1 > Warrior 3 > Warrior 1 > Pyramid
Round 7: Prasaritta Padottanasana C > Gate Pose

Peak Pose
Revolved Triangle
Revolved Triangle > Revolved Half Moon
Transition
Tadasana > Urdhva Hastasana > Uttanasana > Step or Hop to Downward Facing Dog
Seated
Janu Sirsasana
Upavishta Konasana
Baddha Konasana
Cool Down
Supported Bridge
Savasana

Peak Pose Category: Inversion Poses
Sirsasana A (Headstand) – 60 Minutes

Peak pose: Headstand
Level: Open Level
Style: Hatha
Teaching Focus: Head Down & Lift Shoulders Away from Ears
Props: 2 blocks
Warm Up
Sukhasana with Forward Fold. Switch the shin in front and repeat forward fold
Child’s Pose
Downward Facing Dog > Walk Forward > Uttanasana
Sun Salutations
3 Rounds:
Tadasana > Urdhva Hastasana > Uttanasana > Step or Hop to Downward Facing Dog > Upward
Facing Dog > Step or Hop Forward > Uttanasana > Urdhva Hastasana > Tadasana
Standing Poses
Round 1: Wide Leg Forward Fold (concave back) > Low Lunge > Triangle
Round 2: Wide Leg Forward Fold (concave back) > Low Lunge > Triangle > Extended Side Angle
Round 3: Wide Leg Forward Fold (concave back) > Low Lunge > Triangle > Extended Side Angle
> Low Lunge > Pyramid Pose
Round 4: Wide Leg Forward Fold (concave back) > Wide Leg Forward Fold A (head down)

Balance
Standing Hand to Foot A – Standing Hand to Foot B
Transition
Child’s Pose
Seated
Virasana with interlace fingers overhead (switch interlace)
Janu Sirsasana > Pascimottanasana
Peak Pose
Sirsasana (headstand) at the Wall
Cool Down & Savasana

Bharadvajasana
Bridge Pose
Viparitta Karani (legs up the wall)
Savasana

Sarvangasana (Shoulderstand) – 60 Minutes
Peak pose: Sarvangasana (Shoulderstand Stand)
Level: Open Level
Style: Hatha
Teaching Focus: Using the Hands to move Back Ribs In
Props: 2 blankets, bolster, 2 blocks
Warm Up
Sukhasana with Twist. Switch the shin in front and repeat twist.
Downward Facing Dog > Plank > Chaturanga > Baby Cobra
Downward Facing Dog – Walk Forward > Uttanasana with interlaced fingers behind back
Tadasana
Sun Salutations
3 Rounds:
Chaturanga Dandasana > Upward Facing Dog > Step or Hop Forward > Uttanasana > Urdhva
Standing Poses
Round 1: Triangle > Hand on Hip to Open Chest > Extend Arm Up
Round 2: Triangle > Hand on Hip to Open Chest > Extended Side Angle
Round 3: Triangle > Hand on Hip > Extended Side Angle > Hand on Hip > Half Moon Pose
Round 4: Warrior 1 > Warrior 3 > Warrior 1 > Wide Leg Forward Fold with interlaced fingers
Transition
Chaturanga to floor
Backbend
Locust Pose with fingers reaching towards heels > Locust Pose with fingers interlaced at sacrum
Seated
Bharadvajasana 1 > Bharadvajasana 1and clasp arm behind back
Peak Pose
Bridge Pose (2x)
• 2 blankets for setup
Savasana
Savasana

Handstand (Adho Mukha Vrksanana ) - 60 Minutes
Peak Pose: Handstand
Style: Hatha
Level: Mixed Level
Teaching Focus: Pumping of the legs, Full Extension of the arms
Props: 2 Blocks, 1 Strap
Warm-up:
Standing hand to big toe A with pumping action > Reclined full body extension with hooked
thumbs overhead
Downward Facing Dog > Walk to Uttanasana > Ardha Uttanasana > Urdhva Hastasana >
Tadasana
Tadasana with fingers interlaced overhead (switch interlace)
Sun Salutations:
3 rounds:
Tadasana > Urdhva Hastasana > Uttanasana > Hop or Step to Downward Facing Dog > Plank >
Chaturanga Dandasana > Upward Facing Dog > Downward Facing Dog > Hop or Step Forward >
Uttanasana > Urdhva Hastasana > Tadasana
Standing Poses:
Start in Tadasana > Hop or Step feet Wide
Round 1: Triangle
Round 3: Add Triangle > Extended Side Angle > Half Moon > Triangle
Round 4: Add Warrior 1
Balance/ Twist Sequence:

From Tadasana > Warrior 1 > Warrior 3
Tree Pose
Peak Pose:
Handstand: Adho Mukha Vrksasana (Downward Facing Tree)
Cool Down:
Bridge Pose
Urdhva Dhanurasana
Reclined Spinal Twist
Happy Baby
Savasana

Pincha Mayurasana (forearm stand) - 60 minutes
Peak Pose: Pincha Mayurasana
Style: Hatha
Level: Mixed Level
Teaching focus: Side body Lengthening, upper arm bone
Props: 2 blocks, 1 Strap
Warm up:
Virasana with interlaced fingers over head
Downward Facing Dog > Plank > Tabletop > Thread the needle
Downward Facing Dog > Plank > Child’s pose with blocks under elbows
Downward Facing Dog > Plank > Chaturanga Dandasana > Cobra > Downward Facing Dog >
step or hop to Uttanasana > Urdhva Hastasana > Tadasana
Sun Salutations:
3 rounds:
Chaturanga Dandasana > Upward Facing Dog > Downward Facing Dog > Step or hop to
Standing Sequence:
Start in Tadasana > Step or Hop Feet wide
Round 1: Warrior 2
Round 2: Warrior 2 > Extended Side Angle
Round 3: Warrior 2 > Extended Side Angle >Triangle >
Round 4: Warrior 2 > Extended Side Angle > Triangle > Half Moon
Balance:
Tadasana > Uttanasana > Chair from the ground up > interlace fingers over head
Warrior 1 > Warrior 3
Twist:
Gate Pose
Revolved Side Angle
Standing Wide Leg Forward with Downward Facing Dog Arms
Inversion:
Handstand At wall
Peak Pose:
Forearm Stand
Teaching tools: Use wall, block and strap
Backbend:
Supported Fish with 2 blocks
Bridge Pose
Urdhva Dhanurasana
Cool Down:
Savasana

Peak Pose Category: Back bending Poses
Ardha Bhekasana (half frog pose) - 60 minutes

Peak Pose: Ardha Bhekasana
Style: Hatha
Level: Mixed Level
Teaching Focus: Arm Position of Back Arm, Bending of the back leg
Props: 2 blankets, 2 blocks
Warm-up:
Supported backbend with rolled blanket > Psoas Opener
Downward Facing Dog > Chaturanga > Quad Opening on Belly
Downward Facing Dog > Walk Forward > Uttanasana with fingers interlaced at sacrum > Urdhva
Sun Salutation:
3 rounds:
Standing Sequence:
Start in Tadasana > Step or Hop Feet Together
Round 1: Triangle with Hand on Hip (to open chest) before Extending Arm Up
Round 2: Triangle > Extended Side Angle with Hand on Hip (to open chest) before extending arm
Round 3: Triangle > Extended Side Angle > Half Moon with Hand on Hip (to open chest) before
extending
Round 4: Triangle > Extended Side Angle > Half Moon > Chapasana
Round 5: Standing Wide Leg Forward Fold with fingers interlaced at sacrum
Balance/ Twist:
King Dancer
Prep:
Bharadvajasana 1 with clasped arm behind back
Supta Virasana
Peak Pose:
Half Bhekasana with blanket under bottom front rib for lift
Cool Down:
Recline Spinal twist
Halasana
Savasana

Ustrasana (Camel Pose) - 60 Minutes
Peak Pose: Ustrasana
Style: Hatha
Level: Level 1
Teaching Focus: Arms Reach Back, Hands Press Down to lift chest
Props: 2 Blocks, 1 bolster
Warm up:
Sukhasana with side stretch
Sukhasana with twist
Reverse Table top
Downward Facing Dog > Crescent Lunge with arms reaching down and back > Downward Facing
Dog > Plank > Cobra > Downward Facing Dog > Walk or hop to Uttanasana
Sun Salutation:
3 rounds:
Standing Sequence:
Start in Tadasana, hop or step feet wide
Round 1: Triangle with arm reaching back before lifting up
Round 2: Triangle > Extended Side Angle with arm reaching back before up and over
Round 3: Chair > Warrior 1
Round 4: Chair > Warrior 1 > Standing Wide Leg Forward Fold with hands clasped at sacrum
Balance and Twist:

King Dancer with 1 Hand on Foot and 1 Hand Lifting Up
Gate Pose > Revolved Extended Side Angle with arm reaching back, up and then over the ear
Prep:
Supta Virasana
Peak Pose:
Camel Pose
Cool Down:
Bharadvajasana 1
Janu Sirsasana
Parivritta Jan Sirsasana
Paschimottanasana
Savasana

Locust Pose (Salabhasana) - 60 Minutes
Props: 2 blocks, 2 blankets
Class length: 60 minutes
Level: Level Open
Teaching Focus: Arms reaching back and up, lift the chest, Legs Reaching back and up, lift the
thighs.
Warm-up:
Downward Facing Dog > Plank > Chaturanga > Vishnu Couch > Cobra Downward Facing Dog >
Uttanasana with clasped hands > Urdhva Hastasana > Tadasana
Sun Salutation:
3 rounds:
Standing Poses:
Start in Tadasana > Hop or Step Feet Wide
Round 1: Warrior 2
Round 2: Warrior 2 > Triangle with arm reaching back before lifting up
Round 3: Warrior 2 > Triangle > Extended Side Angle with arm reaching back before up and over
Round 4: Warrior 2 > Triangle > Extended Side Angle > Half Moon with arm reaching back along
top leg
Round 5: Warrior 1 > Pyramid Pose
Balance
Tree
Tree > Warrior 1 > Warrior 3

Inversion:
L- shape Handstand at the wall
Transition:
Downward Face Dog
Peak Pose:
Locust with block between the feet
Locust with strap on wrists
Teaching tools: Use arms to lift check, use block to extend legs
Cool Down:
Bharadvajasana
Supported Bridge + Lift legs
Supine twist
Savasana

Full Wheel (Urdhva Dhanurasana) – 60 Minutes
Peak pose: Full Wheel (Urdhva Dhanurasana)
Level: Level 2
Style: Hatha
Teaching Focus: Straighten the Arms, Thoracic Spine Move in to Open Chest
Props: 2 Blocks
Warm Up
Virasana with fingers interlaced overhead (switch interlace)
Downward Facing Dog > Plank > Chaturanga > Cobra Pose
Downward Facing Dog > Walk Forward > Uttanasana > Urdhva Hastasana
Tadasana > Standing Backward Arch with Hands on Hips (2x)
Sun Salutations
3 Rounds:
Tadasana
Standing Poses
Round 1: Triangle
Round 3: Add Triangle > Warrior 2 > Extended Side Angle > Half Moon Pose
Round 4: Add Triangle > Extended Side Angle > Half Moon Pose > Chapasana
Round 5: Warrior 1 > Pyramid Pose with Reverse Prayer
Standing Balance

Tree > Warrior 1
Tree > Warrior 1 > Warrior 3 > Warrior 1
Inversion
Handstand (2x) at wall
Transition
Backbend
Supta Virasana
Urdhva Dhanurasana (2-3x)
Seated
Bharadvajasana 1
Cool Down
Savasana
Savasana

Parsva Dhanurasana (Side Bow) - 60 minutes
Peak Pose: Parsva Dhanurasana
Style: Hatha
Level: Mixed Levels
Teaching Focus: Side Body Length
Props: 2 Blankets, 2 Blocks, 1 Bolster
Warm-up:
Virasana with fingers interlaced overhead
Downward Facing Dog > Plank > Chaturanga > Cobra
Downward Facing Dog > Uttanasana with interlaced fingers at sacrum > Urdvha Hastasana > Side
Stretch > Tadasana
Sun Salutations
3 Rounds:
Tadasana
Standing Sequence:
Round 1: Triangle
Round 3: Add Triangle > Warrior 2 > Extended Side Angle > Half Moon Pose
Round 4: Add Triangle > Extended Side Angle > Half Moon Pose > Chapasana
Standing Balance:
King Dancer with Hand Grabbing Foot & Arm Lifted
Standing Twist:
Standing Wide Leg Forward Fold with Clasped Hands > Gate Pose > Revolved Side Angle
Prep:
Supta Virasana
Peak Pose:
Dhanurasana > Parsva Dhanurasana
Seated Poses:
Bharadvajasana
Parivritta Jan Sirsasana
Pachimottanasana
Cool Down:
Viparita Karani
Savasana

Dhanurasana (Bow) - 60 minutes
Peak Pose: Dhanurasana (Bow)
Style: Hatha
Level: Mixed Level
Teaching Focus: Lengthening Side Body to Reach Back
Props: 2 blankets, 2 blocks
Warm-Up:
Seated Side Stretch > Seated Spinal Twist
Downward Facing Dog > Plank > Chaturanga > Prone Quad Stretch (Both Sides) > Cobra
Downward Facing Dog > Walk to top of mat > Uttanasana with Clasped Hands > Chair with
clasped hands > Urdhva Hastasana > Tadasana
Sun Salutations
3 Rounds:
Tadasana
Standing Sequence:
Start in Tadasana > Step or Hop Feet Together
Round 1: Triangle with Top Hand on Hip to Lengthen before Lifting Arm
Round 2: Triangle > Extended Side Angle with Top Hand on Hip to Lengthen before Extending
Arm
Round 3: Add Triangle > Extended Side Angle > Half Moon with Top Hand on Hip to Lengthen
before Lifting Arm
Round 4: Add Triangle > Extended Side Angle > Half Moon > Chapasana
Round 5: Gate Pose
Round 6: Prasaritta Padotttanasana w/ Downward Dog Arms > Revolved Side Angle

Balance
King Dancer with Hand Grabbing Foot & Arm Lifted
Seated:
Bharadvajasana 1 with Clasp
Backbend:
Supta Virasana
Peak Pose:
Bow
Cool Down:
Recline Spinal twist
Happy Baby
Savasana

Peak Pose Category: Abdominal and Arm Balancing
Poses
Navasana – 60 Minutes
Peak pose: Navasana (Boat Pose)
Level: Open Level
Style: Hatha
Teaching Focus: Straight Legs, Thoracic Spine In, Abdomen Relaxed
Props: Strap, 2 Blocks
Warm Up
Supta Padagusthasana A > Supta Padagusthasana B > Supta Padagusthasana A > Lift Head to
Knee
Urdhva Prasarita Padasana with Strap on Both Feet > Lower Legs in Thirds (3x)
Downward Facing Dog > Uttanasana > Chair > Tadasana
Sun Salutations
Focus on Hop
3 Rounds:
Tadasana > Urdhva Hastasana > Uttanasana > Hop to Downward Facing Dog > Upward Facing
Dog > Hop Forward > Uttanasana > Urdhva Hastasana > Tadasana
Standing Poses
Round 1: Wide Leg Forward Fold
Round 2: Wide Leg Forward Fold > Low Lunge > Extended Side Angle
Round 3: Add Wide Leg Forward Fold > Low Lunge > Extended Side Angle > Pyramid Pose

Round 4: Add Wide Leg Forward Fold > Gate Pose > Revolved Side Angle
Balance Poses
Tadasana > Standing Split
Transition
Chair > Uttanasana > Hop to Downward Facing Dog > Child's Pose
Seated
Ardha Matsyendrasana 1
Janu Sirsasana
Paschimottanasana
Peak Pose
Navasana (3x)
Backbends
Supported Bridge
Setu Banda Sarvangasana
Cool Down
Savasana

Crow Pose (Bakasana) – 60 Minutes
Peak pose: Crow Pose
Level: Level 1/2
Style: Hatha
Teaching Focus: Straighten Arms & Lift Abdomen
Props: 2 Blocks & 2 Blankets
Warm Up
Sukhasana with forward fold
Cat > Cow (3x with focus on cat)
Downward Facing Dog > Plank > Child’s Pose (3x)
Downward Facing Dog > Walk Forward > Uttanasana > Chair > Tadasana with Eagle Arms
Sun Salutations
Sun Salutations
*Focus on Hop / Core engagement
3 Rounds:
Tadasana > Urdhva Hastasana > Uttanasana > Hop to Downward Facing Dog > Upward Facing
Dog > Hop Forward > Uttanasana > Urdhva Hastasana > Tadasana
Standing Poses
Round 1: Warrior 2
Round 3: Add Utkatasana > Prasaritta Padottanasana A
Round 4: Add Gate Pose > Revolved Extended Side Angle
Standing Balance
Tree Pose
Eagle Pose
Transition
Seated
Malasana
Gomukasana
Baddha Konasana
Peak Pose
Crow Pose (Bakasana)
Cool Down
Supported Fish
Bridge Pose
Savasana

Side Crow (Parsva Bakasana) – 60 Minutes
Peak pose: Side Crow– Parsva Bakasana
Level: Open Level
Style: Hatha
Teaching Focus: Side Body Lengthening
Props: Two blocks
Warm Up
Sukhasana with Side Stretch > Sukhasana with Twist
Cat/Cow (3x with focus on cat)
Downward Facing Dog > Plank > Child’s Pose (3x)
Downward Facing Dog > Walk Forward > Uttanasana > Urdhva Hastasana with Side Bending
Sun Salutations
3 Rounds:
Chaturanga > Upward Facing Dog to Downward Facing Dog > Step or Hop Forward > Uttanasana
> Urdhva Hastasana > Tadasana
Standing Poses
Round 1: Warrior 2
Round 3: Warrior 2 > Extended Side Angle > Pyramid Pose
Round 4: Utkatasana > Prasaritta Padottanasana A
Round 5: Gate Pose > Revolved Extended Side Angle
Standing Balance

Tree Pose
Eagle Pose
Transition
Tadasana > Utkatasana > Uttanasana > Step or Hop to Downward Facing Dog
Seated
Ardha Matsyendrasana
Marichyasana 3
Peak Pose
Malasana > Parsva Bakasana
Cool Down
Supported Fish
Bridge Pose
Savasana

Vashistasana (Side Plank) - 60 minutes
Peak Pose: Vashistasana
Style: Hatha
Level: Mixed Level
Teaching Focus: Lifting bottom Hip, Lateral Extension of arms
Props: 2 Blocks, wall
Warm up:
Downward Facing Dog hands at wall
Tadasana with fingers interlaced overhead
Shoulder opener with palm at wall
Sukhasana twist > Downward Facing Dog > Plank > Cobra
Downward Facing Dog > Walk to Uttanasana > Urdhva Hastasana > Tadasana
Sun Salutations:
3 rounds:
Tadasana > Urdvha Hastasana > Uttanasana > Hop or Step to Downward Facing Dog > Plank >
Cobra > Downward Facing Dog > Step or Hop to Uttansana > Urdvha Hastasana > Tadasana
Standing Sequence
Start in Tadasana > Hop or Step feet wide
Round 1: Triangle
Round 3: Triangle > Extended Side Angle > Half Moon
Round 4: Chair > Triangle > Extended Side Angle >Half Moon
Balance/ Twists:

Triangle > Half Moon > Triangle
Tree Pose with foot on block focus on outer hip
Chair > Revolved Chair
Peak Pose:
Vashistasana
Teaching tools: start in Downward Facing Dog
Cool Down:
Viparita Karani
Savasana

Active Restorative - 60 Minutes
Peak Pose / Experience: Active Restorative
Style: Hatha
Level: All Level
Teaching Focus: Mind Quiet, Forward Fold
Props: 2 blocks, 2 blankets
Warm-up:
Sukhasana Forward Fold w/ Head Support
Sukhasana Twist
Downward Facing Dog > Plank > Child’s Pose
Downward Facing Dog > Plank > Baby cobra
Downward Facing Dog > Walk to Uttanasana
Uttanasana w/ Head Support
Tadasana
Standing Sequence:
Start in Tadasana > Step or hop feet wide
Round 1: Wide leg Standing Forward Fold > Warrior 2
Round 2: Wide Leg standing Forward Fold >Warrior 2 > Extended Side Angle
Round 3: Wide Leg Standing Forward Fold > Pyramid
Round 4: Wide Leg forward fold with head down w/ Head Support
Seated poses:
Janu Sirsasana w/ Head Support
Baddha Konasana w/ Head Support
Paschimottanasana w/ Head Support

Cool Down:
Supported Bridge Pose
Supine spinal twist
Savasana

Vinyasa Classes
Tree Pose - 60 minutes

Peak: Tree Pose
Level: Open
Style: Vinyasa
Teaching focus: External rotation of hip, Lift Chest, External Rotation of arms
Props: 2 blocks
Warm up:
Child’s Pose > Side body stretch right and left
Downward Facing Dog > Plank (Check alignment of Downward Facing Dog)
Downward Facing Dog > Wide lunge (step foot outside the hand) with open hip > Lunge twist >
Uttanasana > Tadasana with hands clasp side stretch > Uttanasana > Downward Facing Dog >
Plank > Lower to belly > Baby cobra > Press up to tabletop > Downward Facing Dog
Sun Salutations:
No Variation
Round 1: Step back to lunge + step back
Round 2: Step back to lunge + hop forward
Round 3: Hoping forward + Hoping back
End in Downward Facing Dog
Standing Sequence:
From Downward Facing Dog
Round 1: Warrior 2 > Peaceful Warrior > Low Lunge > Downward Facing Dog
Round 2: Add Triangle
Round 3: Add half Bind in Triangle > Low Lunge > Side plank >
Balancing/ Twist:
Transition: Walk to Uttanasana
Chair > Interlace fingers behind back > Diver Pose > Step back to Devotional Warrior > Downward
Facing Dog > Hop to Uttanasana
Tree Pose with toes on the ground > Urdvha Hastasana > Low Lunge > Revolved Extended Side
Angle with knees down > Downward Facing Dog > Child’s Pose
Peak Pose:
Tree Pose
Teaching tools: wall as option
Cool Down
Buddha Konasana > Reclined twists > Dead Bug Pose > Savasana

Ardha Chapasana - 60 Minutes
Peak Pose: Ardha Chapasana
Level: Level 1
Style: Vinyasa
Teaching Focus: Opening of quadriceps, opening of chest.
Props: Blocks
Warp up:
Cat/ Cow > Extend Leg back > Supported side plank > Child’s Pose
Downward facing Dog > Open hip 3-legged dog > Anjaneyasana > Lunge twist > Prasarita > Low
Lunge > Downward Facing Dog > Plank > Cobra
Sun Salutations:
No Variation
Round 1: Step back to lunge + Step forward
Round 2: Step back to lunge + Hop Forward
Round 3: Hop Forward + Hop back
Standing Sequencing:
Round 1: Warrior 2 > Peaceful Warrior > Extended Side Angle >
Round 2: Add Peaceful Warrior > Triangle > Low Lunge twist > Prasarita > Triangle from ground
up >
Round 3: Add Half Moon > Step back Low Lunge > Twist > Side plank >
Balance/ Twist:
Transition: Hop to Uttanasana

Tree Pose > Half Moon > Low Lunge > 3-legged dog > Low Lunge > Prasarita with twist > Low
Lunge > Step forward > Chair from ground up
Peak Pose
Ardha Chapasana
Teaching tools: enter from Tree Pose

Pavritta Ardha Chandrasana - 60 Minutes
Peak Pose: Pavritta Ardha Chapasana
Level: Open
Style: Vinyasa
Teaching Focus: Internal Rotation of the Lifted Leg, twist of the spine coming from low belly+ ribs,
opening of chest
Props: Blocks
Warm up:
Sukhasana twist
Downward Facing Dog > Low Lunge > Twist > Prasarita padottanasana > Come up to stand >
Warrior 2 > Downward Facing Dog > Plank > Cobra
Sun Salutations:
Variation: With lunge twist
Round 1: Step Back + Step Forward
Round 2: Step Back + Hop Forward
Round 3: Hop Forward + Hop Back
Standing Poses:
Round 1: Warrior 2 > Peaceful Warrior > Triangle > Half Moon
Round 2: Add 3-legged Dog > Warrior 1 > Pyramid Pose
Round 3: Add Warrior 3 > Chair > Revolved > Uttanasana > Hop to Downward Facing Dog
Balancing/ Twist:

Chair from the ground up > Warrior 3 > High lunge > Revolved Extended Side Angle > Prasarita
padottanasana > Stand up > Revolved triangle to the back of mat > Stand up > Standing Prasarita
> Interlace fingers behind back > Pyramid pose front of the mat > Step forward to Uttanasana
Peak Pose:
Revolved Half Moon
Teaching tools: blocks
Cool Down:
Urdvha Hastasana > Uttanasana > Downward Facing Dog > Child’s Pose >
Paschimottanasana > Reclined Pigeon > Happy Baby > Savasana

King Dancer (Natarajasana) - 60 Minutes
Peak Pose: Natarajasana
Level: Open
Style: Vinyasa
Teaching Focus: External Rotation of Shoulders, lengthening of Psoas, Lift of upper chest
Props: straps, blanket, 1 block
Warm up:
Psoas stretch on back
Should stretch with strap in Virasana
Downward Facing Dog > Lift straight leg with pointed toes > Open hip > Anjaneyasana >
Prasarita Padottanasana with clasped hands > Low Lunge > Wide squat > Lift hands up > Tadasana
>Gomukhasana arms >
Sun Salutations:
Variation: Lunge twist
Round 1: Step Back + Step forward
Round 2: Step back + Hop Forward
Round 3: Hop Forward + Hop Back
End In Downward Facing Dog
Standing Sequence:
Round 1: Warrior 2 > Prasarita padottanasana >Warrior 2 to the back of the mat > Extended Side
Angle > Prasarita padottanasana > Peaceful Warrior to the front of the mat > Triangle >
Downward Facing Dog
Round 2: Add Half bind in Triangle > Downward facing dog
Round 3: Add Ardha chandrasana > Side plank > Rock star > Upward facing dog into Downward
Facing Dog

Round 4: Ardha chandrasana chapasana > Low Lunge > 3-legged dog > Warrior 1 > Devotional
Warrior
Balance/Twist
Baby dancer > W3 > Low Lunge > Twist with bind > 3-legged dog > Pigeon
Peak:
Natarajasana
Teaching focus: At wall
Cool Down:
Virasana twist > Window windshield wiper knees > Paschimottanasana > Cradle baby with strap >
Happy baby > Savasana

Standing Split - 60 Minutes
Peak Pose: Standing Split (wall)

Level: Open
Style: Vinyasa
Teaching Focus: Square Hips, Straight Legs, Length in side body
Props: blocks, blanket, strap
Warm-up:
Supta Padangusthasana
Child’s pose with blocks > Thread the needle
Downward Facing Dog > High lunge > Prasarita Padottanasana > Come up to stand > Warrior 2 >
Triangle > Parsvottanasana with blocks > Uttanasana with clasped hands > Step back Downward
Facing Dog > Plank > Cobra >
Sun Salutation:
Variation: Half Parsvottanasana
Round 3: Hop Back + Hop Forward
Standing Sequence
Round 1: Warrior 1 > Prasarita > Warrior 2 to the back of the mat > Peaceful Warrior > Warrior 2 to
the front of the mat > Triangle > Downward Facing Dog >
Round 2: Add Ardha Chandrasana > Twist > Side plank >
Round 3: Ardha chandrasana > Extra wide triangle (grab big toe) > 3-legged dog > High lunge
with clasped hands > W3 > Warrior 1 > Parsvottanasana > Handstand hops > Upward facing dog
into Downward Facing Dog >

Balance/Twist
Padangusthasana B > A > Low Lunge > 3-legged dog > rockstar
Downward Facing Dog > Warrior 1 > Revolved Triangle > Prasarita Padottanasana > 3-legged
dog > Pigeon pose > Plank >
Peak:
Standing Split
Teaching tools: Teach at the wall
Cool Down:
Bridge > Wheel > Supine spinal twist > Happy baby > Savasana

Half Moon - 60 Minutes
Peak: Half Moon
Level: Level 1
Style: Vinyasa
Teaching focus: Extension of top leg, Outer hip provides support
Props: 2 blocks, 1 Strap
Warm-up:
Supine hand to foot A+B >Downward Facing Dog > Plank > Cobra
Downward Facing Dog > Tabletop > Supported side plank > Downward Facing Dog > Low Lunge
twist > Prasarita come to stand > Triangle > Low Lunge > Downward Facing Dog > Plank > Child’s
Pose
Sun Salutations:
Variation: No variation
Round 1: Step back + Step Forward
Round 3: Hop back + Hop Forward
Standing Sequence:
Round 1: Warrior 2 > Peaceful Warrior > Triangle
Round 2: Peaceful warrior > Extended side angle > Low Lunge twist > Plank > Side plank
Round 3: Add Side plank long arms > Triangle from the ground up > Downward Facing Dog
Balance / Twist:
Transition: Walk to Uttanasana

Urdvha Hastasana > Chair > Tree pose > Chair > Revolved > Hop to Downward Facing Dog >
Anantasana > Downward Facing Dog > Hop to Uttanasana
Peak Pose:
Half Moon
Teaching Tools: Start from Triangle
Cool Down:
Bharadvajasana > Janu Sirsasana > Paschimottanasana >
Halasana > Happy Baby > Savasana

Virabhadrasana I- 60 Minutes
Peak: Virabhadrasana I
Level: Level 1
Style: Vinyasa
Teaching focus: Strong, supple back; lift in side body; squared hips
Props: 2 blocks, 1 blanket
Warm up:
Seated side stretches in easy seat
Seated twist in easy seat
Switch which shin is in front and repeat
Cat/Cow
Downward facing dog > Crescent lunge lift arms up and overhead bend right arm and reach for
elbow with left hand gently lean towards left (repeat with opposite arm on the next side) > Release
to a crescent twist back leg lifted > High lunge > Plank > Baby Cobra > Downward Facing Dog
Sun Salutations:
Variations: add crescent twist + straight front leg
End in Downward Facing Dog option to hop or step
Standing poses:
Warrior 2 > Flying Warrior (Standing Prasarita) > Warrior 2 > Flying Warrior (Standing Prasarita) >
Peaceful Warrior
Peaceful Warrior > Reverse Triangle > Triangle > Extended Side Angle
Peaceful Warrior > Reverse Triangle > Triangle > Extended Side Angle > Prasarita Padattonasana
> High Lunge > Pyramid
Balance & twist:
Prasarita Padattonasana > High Lunge > Pyramid > High Lunge > Warrior 3
Warrior 3 > Revolved Side Angle > Step to Ardha Matsyendrasana
Peak pose sequence:
Low lunge (open up psoas muscle by leaning forward in hips) > High Lunge > Warrior 1
Backbend:
Revolved lizard
Wind down:
Baddha konasana
Supine twist (knees together, arms outstretched)
Savasana

Revolved Triangle - 60 Minutes
Peak: Revolved Triangle
Level: Level 1
Style: Vinyasa
Teaching focus: Length in legs; extension in torso; open shoulders
Warm up:
Seated twist (switch shins)
Seated lateral stretch (switch shins)
Baddha konasana
Cat/cow breath
Child’s pose
Downward facing dog > Crescent lunge > Crescent twist > High lunge > Bend elbows and reach
for opposite elbows overhead, press forearms behind head > Prasarita Padattonasana > Plank >
Cobra > Downward facing dog
Sun Salutations:
Variation: add crescent twist & straight front leg before stepping to uttanasana
Standing poses:
Warrior 2 > Peaceful Warrior > Warrior 2
Warrior 2 > Peaceful Warrior > Warrior 2 > Peaceful Warrior > Triangle > Extended Side Angle >
Flying Warrior > High Lunge
Flying Warrior > High Lunge > Warrior 1 > Pyramid
Balance & twist
Warrior 1 > Warrior 3 > Seated twist (Half Lord of the Fishes)
Pyramid with Gohmukhasana arms
Peak pose:
Demo Revolved Triangle & offer modifications
Wind down:
Janu sirsasana
Reclined twist
Support shoulder stand
Savasana

Peak Pose Category: Inversion Poses
Forearmstand Prep (Dolphin Pose) - 75 Minutes
Peak: Forearm stand prep/Dolphin pose
Level: Level 1/2
Style: Vinyasa
Teaching focus: Control of core, chest opening, shoulder engagement
Warm up:
Start in Virasana > Arms alongside head > bend right elbow and grasp with left hand gently pull
towards the left for a right-side stretch > Repeat on the opposite side
Tabletop > Cat/cow breath
Come to forearms on blocks (bolster if available) for a puppy pose (knees down, hips up)
Tabletop > Child’s pose > hands to blocks
Downward facing dog > Crescent lunge reach arms back > Crescent twist > Plank > Cobra >
Downward facing dog
Walk to Uttanasana at top of mat
Sun salutations:
Variations: crescent twist > step forward to uttanasana with arms back > hands to hips & rise to
tadasana
Standing poses:
Warrior 2 > Peaceful Warrior > Triangle > Extended Side Angle
Warrior 2 > Peaceful Warrior > Triangle add half bind with upper arm > Extended Side Angle

Warrior 2 > Peaceful Warrior > Triangle add half bind with upper arm > Extended Side Angle (slide
hand to the inside of front ankle) > Press up to stand & parallel toes to same direction > Clasp
hands behind back > Prasarita Padattonasana
Balance & twist:
Step to Ardha Chandrasana > Add half bind > low lunge > Revolved Extended Side Angle with
option to open arms fully
Warrior 1 > Full pyramid pose with arms at back > Press up to stand in flying warrior release arms >
Humble warrior > Press up to flying warrior > Lizard pose > Forearm plank (switch which elbow
bends first with each side)
Revolved Lizard pose
Forearm stand prep/Dolphin pose
Wind down:
Child’s pose
Supine twist
Savasana

Tripod Headstand Prep Class – 60 Minutes
Peak pose: Tripod Headstand Prep

Level: Open Level
Style: Vinyasa
Teaching Focus: chaturanga arms, upper back engagement
Props: two blocks
Warm Up
Chaturanga Dandasana Demo
Cat/Cow > Child’s pose > Downward Facing Dog > Anjenayasana with side body stretch >
Prasarita Padottonasana with Chaturanga Arms
Sun Salutations
½ parsvottanasana variation
Round 1: Step back to lunge
Round 2: Step back to lunge, Hop forward
Round 3: Hop back and hop forward
Standing Sequence
Round 1: Warrior 2 > Extended Side Angle (hand inside ankle) > Low Lunge > Downward Facing
Dog
Round 2: Warrior 2 > Extended Side Angle (hand inside ankle) > Warrior 2 > Triangle > Ardha
Chandrasana > Low Lunge > Downward Facing Dog
Round 3: Warrior 2 > Extended Side Angle (hand inside ankle) > Warrior 2 > Triangle > Ardha
Chandrasana > Low Lunge > 3-legged Dog > Warrior 1 > Devotional Warrior > Downward Facing
Dog

Balancing/Twist Sequence
Eagle > Warrior 3 > Seated Twist > Gomukasana > Navasana > Downward Facing Dog > Hop
Forward
Transition after 2nd side: Hop back to Downward Facing Dog > Child’s Pose
Peak Pose
Tripod Headstand Prep
Cool Down
Supported Fish Pose > Reclined Spinal Twist > Supta Baddha Konasana > Savasana
Handstand– 60 Minutes
Peak pose: Handstand

Level: Open Level
Style: Vinyasa
Teaching Focus: two straight legs, engaged core, straight arms
Props: two blocks
Warm Up
Sukhasana > straight arm exercise (shoulder opener)
Downward Facing Dog > Low Lunge > High Lunge > Pyramid Pose (with blocks) > Uttanasana with
clasped hands at sacrum > Downward Facing Dog > Plank > Lower > Cobra > Downward Facing
Dog
Sun Salutations
Variation: with lunge twist

Standing Sequence
Round 1: Warrior 2 > Peaceful Warrior > Triangle > Downward Facing Dog
Round 2: Warrior 2 > Peaceful Warrior > Triangle > Ardha Chandrasana > Downward Facing Dog
Round 3: Warrior 2 > Peaceful Warrior > Triangle > Ardha Chandrasana > Low Lunge > 3-legged
dog > Warrior 1 > Pyramid Pose > Downward Facing Dog > Side Plank
Tree Pose > Warrior 3 > Low Lunge > 3-legged Dog > Handstand Hops > Downward Facing Dog
> Hop Forward
Downward Facing Dog > Warrior 1 (right foot forward) > Revolved Triangle > Prasarita
Padottanasana > Downward Facing Dog
Child’s pose
Peak Pose
Handstand (At or near the wall)
*Note: do L-shape handstand first
Cool Down
Single Knee in Chest > Happy Baby > Dead Bug Pose > Savasana

Shoulder Stand - 60 Minutes
Peak Pose: Shoulderstand

Level: Level 1
Style: Vinyasa
Teaching Focus: Opening of Shoulders, firming of tailbone, straight legs
Props: Blocks
Warm up:
Cat/Cow > Thread the Needle
Downward Facing Dog > Low Lunge twist > Forward fold with clasped hands at sacrum > Foward
Fold Twist > Eagle arms Tadasana > Gomukasana arms >Foward fold >Downward Facing Dog >
Plank > Cobra >
Sun Salutations:
No Variation
Standing Sequence:
Round 1: Warrior 2 > Triangle >
Round 2: Add Peaceful Warrior > Triangle > Add half bind > Low Lunge > Side Plank >
Round 3: Add 3-legged dog > Warrior 1 > Devotional Warrior
Balancing/ Twist:

Tree Pose > Warrior 3 > Low Lunge > 3-Legged dog > Revolved Extended Side Angle > Pyramid
Pose > Step Forward to Uttanasana
Peak Pose:
Shoulderstand
Teaching tool: At wall
Cool Down:
Legs up the wall > Savasana

Handstand - 60 Minutes
Peak Pose: Handstand

Level: Open
Style: Vinyasa
Teaching Focus: Tilt of tailbone, chest moving forward, extension of side body
Warm-up
Start on back > Tailbone relationship exercise
Downward Facing Dog > Plank > Chest forward tip toes > Child’s pose
Downward Facing Dog > Anjaneyasana > Hook thumbs, straighten + bend front knee > Low
Lunge twist > Early pyramid
Uttanasana chest forward
Tadasana > Urdvha hastasana > Gomukhasana arms
Downward Facing Dog > Plank > Cobra
Sun Salutations
Standing Sequence:
Round 1: Warrior 2 > Triangle > Downward Facing Dog
Round 2: Add Warrior to the back of mat > Peaceful Warrior > Extended Side Angle > Hand in
front of face > Prasarita padottanasana > Low Lunge twist > Side plank

Round 3: Add Ardha chandrasana at front of mat > Triangle > Low Lunge twist > Side plank >
Rockstar pose
Round 4: High lunge > W3 > Warrior 1 > Straighten leg > Gomukhasana arms > Parsvottanasana
> Handstand hops
Balance/Twist
Eagle > Standing split > Come to sit > Reverse plank > Navasana > Ardha Navasana > Downward
Facing Dog
Downward Facing Dog > Warrior 1 > Revolved Triangle > Prasarita padottanasana> Side body
stretch
Peak:
Handstand
Teaching tools: at wall
Cool Down
Bridge, offer a wheel > Spinal twist > Legs up the wall > Savasana

Peak Pose Category: Back Bending Poses
King Pigeon Prep Class – 60 Minutes

Peak pose: King Pigeon Prep
Level: Open Level
Style: Vinyasa
Teaching Focus: Opening of psoas, lift of chest
Props: blanket, 2 blocks
Warm Up
Cat/Cow > Child’s Pose > Downward Facing Dog > 3-legged Dog (open hip) > Lizard Lunge with
open hip > Prasarita Padottanasana > Low Lunge > Uttanasana > Uttanasana Twist > Eagle Arms
(stand up) > Tadasana with Eagle Arms > Urdvha Hastasana with clasped hands at sacrum >
Uttansana > Low Lunge (right leg forward) > Downward Facing Dog > Plank > Lower down to
belly > Cobra Pose > Downward Facing Dog
Sun Salutations
Round 3: Hop back and Hop forward
Standing Sequence
Round 1: Warrior 2 > Peaceful Warrior > Extended Side Angle > Low Lunge > Downward Facing
Dog
Round 2: Low Lunge > Warrior 2 > Peaceful Warrior > Extended Side Angle > Peaceful Warrior >
Triangle > Low Lunge > Downward Facing Dog

Round 3: Low Lunge > Warrior 2 > Peaceful Warrior > Extended Side Angle > Peaceful Warrior >
Triangle > Low Lunge > 3-legged Dog > Low Lunge > Warrior 1 > Low Lunge > 3-legged Dog >
Wild Thing > Downward Facing Dog
Figure 4 Chair (left leg over right) > Low Lunge > 3-legged dog > Low Lunge with back knee down
> Modified revolved side angle (back knee stays down) > Low Lunge (lift leg) > Prasarita
Padottanasana > Lizard Lunge > Malasana > Uttanasana
Transition after 2nd side: Hop back to Downward Facing Dog > Child’s Pose
Peak Pose
King Pigeon Prep
Cool Down
Lay on back > happy baby pose > Dead bug pose > Savasana

Dhanurasana - 60 Minutes
Peak: Dhanurasana
Level: Level 1/2
Style: Vinyasa
Teaching focus: Control of back body, length in side body, open shoulders, squared off hips
Warm up:
Seat twist (switch shin in front & repeat)
Set up for supported bridge with tilted block option: fold blanket one and place block on lowest
setting on the rounded edge). Bring sacrum/fleshy part of the seat to the block and lower torso
down. Option to straighten legs
Remove block and blanket. Knees to chest. Rock side to side and then rock up to Downward
Facing Dog
Downward facing dog > Crescent lunge > Crescent Twist > prasarita padattonasana > Low lunge
to top of mat > Plank > Downward facing dog
Walk to uttanasana > Tadasana > Chair
Sun Salutations:
No variation
Standing poses:
Warrior 2 > Peaceful Warrior > Reverse Triangle > Triangle
Warrior 2 > Peaceful Warrior > Reverse Triangle > Triangle (half bind) > Extended Side Angle >
Prasaritta Padattonasana > Walk to back of mat and build Triangle from the ground up > Flying
Warrior (Standing Prasarita) > Warrior 2 at the top of the mat

Warrior 1 > Standing revolved twist (bring opposite hand to front knee & twist. Bring the other
hand to opposite buttock or back of thing and slide hand down if possible) > Revolve back to
center > Pyramid > Low lunge > Downward facing dog
Balance and twist:
Hop or step to uttanasana at the top of mat
Uttanasana twist > Step to Tree > Bring lifted knee forward and grab ankle again > Bring heel to
buttocks and reach up with opposite arm > Come forward into Warrior 3 and release ankle >
Straighten leg and point toes towards ground > Bring both arms alongside ears > Step to low
lunge > Revolved side angle > Downward facing dog
Peak pose prep:
From Downward facing dog
Plank > Cobra
Locust with arms clasped at sacrum
Peak pose:
Fold blanket lengthwise and place under pelvis. Allow the blanket to add some additional lift in
your Dhanurasana.
Reach arms back and alongside the body. Bend knees and bring heels to buttocks. Reach for
ankles and press tops of feet into your hands. Lift chest and lift thighs.
Wind down:
Release and bring hands underneath forehead
Bend knees and gently move side to side
Gently make way to back and take an optional happy baby
Savasana

Full Wheel Class – 60 Minutes
Peak pose: Full Wheel – Urdvha Dhanurasana
Level: Open Level
Style: Vinyasa
Teaching Focus: two straight legs, open shoulders
Props: two blocks
Warm Up
Child’s pose with hands on blocks (shoulder opener)
Downward Facing Dog > Low Lunge > High Lunge > Prasarita > Low Lunge Twist > Downward
Facing Dog > Plank > Lower > Cobra > Downward Facing Dog
Sun Salutations
Standing Sequence
Round 1: Warrior 2 > Standing Prasarita > Warrior 2 to back > Peaceful Warrior > Extended Side
Angle > Downward Facing Dog to back of mat
Angle > Peaceful Warrior > Warrior 2 > Standing Prasarita > Warrior 2 to front > Peaceful Warrior
> Triangle > Low Lunge > Downward Facing Dog
Angle > Peaceful Warrior > Warrior 2 > Standing Prasarita > Warrior 2 to front of the mat >
Peaceful Warrior > Triangle > Low Lunge Twist >
Tree Pose > Warrior 3 > Low Lunge > 3-legged Dog > Wild Thing > Downward Facing Dog > Hop
Forward
Downward Facing Dog > Warrior 1 (right foot forward) > Revolved Triangle > Prasarita
Padottanasana > Anjenayasana Twisted Bind > Downward Facing Dog
Child’s pose
Peak Pose
Full Wheel
*Note: do bridge pose first
Cool Down
Single Knee in Chest > Happy Baby > Dead Bug Pose > Savasana

Ustrasana – 60 Minutes
Peak Pose: Camel Pose (Ustrasana)
Level: Open
Style: Vinyasa
Teaching Focus: Lifting the chest with upper back moving in, Compacting of the outer hips
Props: two blankets, bolster, blocks
Warm-up
Virasana with chest lifts + arm stretches
Downward Facing Dog > Lift straight leg with pointed toes > Roll hip open in Downward Facing
Dog > Anjaneyasana with chest lifts > Prasarita padottanasana >Uttanasana with Garudasana
arms > Downward Facing Dog > belly with side chest openers + tailbone firming > Cobra
Sun Salutation:
Standing Sequence:
Round 1: Prasarita padottanasana > Warrior 2 to the back of the mat > Peaceful Warrior >
Extended Side Angle > Downward Facing Dog
Round 2: Add Peaceful Warrior > Warrior 2 at the front of the mat > Peaceful Warrior > Triangle >
Downward Facing Dog
Round 3: Add Full bind to Triangle > Ardha chandrasana > Low Lunge > Side plank > Downward
facing dog into Upward facing dog
Round 4: Add 3-legged dog > Warrior 1 > Interlace fingers behind back > Parsvottanasana > 3-
legged Vinyasa

Balance/Twist
Chair > Revolved > Urdhva Hastasana > Tadasana > Padangusthasana A > W3 > Revolved
triangle > Prasarita with twist shoulder stretch > Plank > Salabhasana >Downward Facing Dog >
Hop to Uttanasana
Peak:
Ustrasana
Teaching tools: at the wall
Cool Down
Supported bridge > Supported one leg bridge > Supine twist > Halasana > Happy Baby >
Savasana

Camatkarasana (Wild Thing)– 60 Minutes
Peak Pose: Camatkarasana (Wild Thing/Rockstar)
Level: Open
Style: Vinyasa
Teaching Focus: Lifting the chest with upper back moving in, Compacting of the outer hips,
shoulder opening
Props: 2blocks, 1 blanket
Warm up:
Start in a lung bench. Set up with one block on the low wide setting. The block should hold the
shoulder blades up. The second block is behind the head. Option to straighten legs or keep knees
bent.
Rock up and into tabletop > Cat/Cow breath
Downward Facing Dog > Crescent lunge place opposite hand to the back of thigh for a twist >
Return to lunge and bring hands to prayer behind neck > Crescent twist > Pyramid pose (heel up)
> Uttanasana > Urdhva hastasana > Side lean > Uttanasana > Plank > Cobra > Downward facing
dog
Tadasana > Prayer hands behind neck > Chair > Tadasana
Sun Salutations:
Variation: twist & straight front leg
Standing poses:
Warrior 2 > Straighten front leg > Warrior 2
Warrior 2 > Straighten front leg > Warrior 2 > Peaceful Warrior > Triangle > Extended Side angle
Warrior 2 > Straighten front leg > Warrior 2 > Peaceful Warrior > Triangle > Extended Side angle >
Side plank > Downward facing dog > Warrior 1
Twist:

Warrior 1 > Prayer hands behind neck > Low lunge > 3-legged dog > Revolved extended side
angle
Plank > Upward Facing Dog
Downward facing dog > Knees down > Simple modified bhjavasana > Navasana
Peak Pose:
Camatkarasana (Wild Thing) - be sure to offer modifications (including side plank).
Wind down:
Supine twist
Savasana

Peak Pose Category: Abdominal and Arm Balance
Poses
Side Plank - 60 minutes

Peak: Side Plank
Level: Level 1
Style: Vinyasa
Teaching focus: External rotation of bottom arm, straight legs, head in line with pelvis
Props: blocks / blankets
Warm up:
Cat/cow > Slide one leg back > Side body stretch
Supported side plank > tread the needle
Downward Facing Dog > Low Lunge Twist > Downward Facing Dog > Plank > Cobra
Sun Salutations:
No Variation
Round 1: Step back into lunge + Step forward
Round 2: Step back into lunge + Hop forward
Round 3: Hop back + Hop Back
Standing Sequence:
From Doward Facing Dog
Round 1: Warrior 2 > Peaceful Warrior > Triangle >
Round 2: Add half bind in Triangle > Peaceful Warrior > Extended Side Angle >
Round 3: Add Prasarita with Downward Facing Dog arms > Triangle from the ground up >
Round 4: Add Half Moon >

Balance/ Twist:
Transition: walk to Uttanasana
Tree Pose > Warrior 3 > Low Lunge > 3-legged dog > Revolved side angle > Prasarita
padottonasana > Low Lunge > Uttanasana
Peak Pose:
Side Plank
Teaching tools: None
Cool Down:
Child’s Pose > Paschimottanasana > Supine twist > Supported Bridge > Savasana

Kapinjalasana - 60 Minutes
Peak: Kapinjalasana
Level: Open
Style: Vinyasa
Teaching focus: psoas opening
Props: 2 blocks, 1 strap
Warm-up:
Supported side plank > Thread the needle with bind > Child’s Pose > Downward Facing Dog
Downward Facing Dog open hip > Right foot forward > Low Lunge > Prasarita > Come up to
stand > Warrior 2 > Peaceful Warrior > Low Lunge > Uttanasana with clasp hands at sacrum >
Downward Facing Dog > Plank > Cobra >
Sun Salutations:
Round 1: Step back to lunge + Step forward
Round 2: Step back to lunge + Hop forward
Round 3: Hop forward + Hop Back
Standing Sequence:
Round 1: Warrior 1 > Devotional Warrior to the back of the mat > Prasarita > Warrior 2 front of
the mat > Peaceful Warrior > Downward Facing Dog
Round 2: Add Extended Side Angle > Peaceful Warrior > Triangle > Side Plank
Round 3: Add Half Moon > Side Plank > Rock Star
Balance/ Twist:
Tree Pose > Ardha Chapasana > 3-legged Dog > Warrior 1 > Reverse prayer > Pyramid >
Handstand Hop > Upward Facing dog into downward facing dog

High Lunge > Warrior 3 > Warrior 1 > Prasarita > Low Lunge > Revolved side angle > Locust (offer
bow on second side)
Peak Pose:
Kapinjalasana
Teaching tools: Strap
Cool Down:
Janu Sirsasana (both sides) > Paschimottanasana > Supine twist > Happy Baby > Savasana

Crow Pose - 60 minutes
Peak Pose: Bakasana
Level: Open
Style: Vinyasa
Teaching Focus: Dome back / Lift abdomen, straight arms /bent legs
Props: 2 Blocks, 2 blankets, strap
Warm-up:
Sukhasana with forward fold reach
Cat/Cow > Full body circles > Child’s pose
Downward Facing Dog > Low Lunge > Straighten + Re-bend the leg > Uttanasana
Uttanasana twist > Tadasana eagle arms > Uttanasana with eagle arms > Step back lunge & twist >
Sun Salutations:
Variation: Focus on hoping forward + back
Round 1: Step back + Step forward
Round 2: Step back + Hop forward
Round 3: Hop back + Hop forward
End in Downward facing dog
Standing Poses:
From Doward Facing Dog
Round 1: Warrior 2 > Prasarita padottanasana > Eagle arms > Warrior 2 with eagle arms >
Downward Facing Dog >
Round 2: Add Warrior 2 open arms > Peaceful Warrior > Extended Side Angle >
Round 3: Add Triangle > Low Lunge twist > Straighten back leg + bend the front leg > Warrior 3 >
Chair from the ground up > Uttanasana > Hop to Downward Facing Dog >
Balancing/Twist:
Hop to Uttanasana
Tadasana > Garudasana > Keep arms and move into Warrior 3 > Warrior 1 > Prasarita
padottanasana > Downward Facing Dog arms > Crawl to Revolved Extended Side Angle at the
top of the mat > Malasana > Uttanasana >
Peak Pose:
Bakasana
Teaching tools: Start in Malasana / Option to use blocks under feet or hands
Cool Down
Bharadvajrasana > Supported bridge > Supine Twist > Happy Baby > Savasana

Tittibasana - 60 Minutes
Peak Pose: Tittibasana

Level: Open
Style: Vinyasa
Teaching Focus: Broadening of upper back, sharpening inner line of extended leg, Squeeze inner
thighs to upper arm
Props: two blocks
Warm-up
Cat/Cow > Focus on Cow movement
Downward Facing Dog > Lizard Lunge > Prasarita with round back > Side to side lunges with leg
extension > Low Lunge > Malasana > Eagle arms > Tadasana > Uttanasana
Sun Salutation:
No variation
Standing Sequence:

Round 1: Prasarita Padottanasana > Warrior 2 to the back of the mat > Peaceful Warrior >
Extended Side Angle > Warrior 2 to the front of the mat > Peaceful Warrior > Downward Facing
Dog >
Round 2: Add hand inside foot > Triangle

Round 3: Add Ardha Chandrasana > Side Plank
Round 4: Add Low Lunge > 3-legged dog > Warrior 1 > Devotional Warrior > Parsvottanasana
with hands inside > Malasana with round back (side 2 with crow)
Balance/Twist
Tree > Padangusthasana B > A >W3 > Seated twist > Double pigeon > Navasana > Hop
Downward Facing Dog >
Pavritta Parsvakonasana > Prasarita Padottanasana > Side lunge opening >Bird of paradise >
Uttanasana >
Peak:
Tittibasana
Teaching tools: use blocks under hands
Cool Down:
Supported fish > Reclined pigeon > Spinal twists > Savasana

Chaturanga Dandasana - 60 Minutes
Peak: Chaturanga Dandasana
Level: Level 1
Style: Vinyasa
Teaching focus: Control of core, chest opening, lengthening of legs
Warm up:
Start on back supta padagusthasana with control lower of lifted leg
Mimic chaturanga form > bend elbows & rest back of upper arm on mat and pull elbows towards
side body > lift low belly & release tailbone to heels > press through bottoms of feet > curl toes
Gently rock up and down spine to tabletop
Cat/cow breath > Downward facing dog
Downward facing dog > crescent lunge > Crescent twist > prasarita padattonasana > plank > drop
knees move chest forward bend elbows > lower to belly > Cobra or baby cobra > Downward
facing dog
Walk to uttanasana at top of mat > interlace fingers at sacrum reach arms up and over > Keep back
flat and lift up to stand > Tadasana
Chair
Sun salutations:
Variation: low lunge twist
Standing poses:
Warrior 2 > Peaceful Warrior > Warrior 2
Warrior 2 > Peaceful Warrior > Warrior 2 > Peaceful Warrior > Triangle

Prasaritta Padattonasana > Side plank
Balance & twist:
Warrior 1 > Warrior 3 > Low lunge > Revolved Side Angle
Seat twist (option for Ardha Matsyendrasana or Sukhasana) > Navasana
Downward facing do > plank > cobra
Peak pose:
Chaturanga > demo with knees down & blocks under shoulders.
Guide students to keep their entire torso (front and back body) engaged
Offer students option to straighten legs
Wind down:
Supine twist > Dead bug or lifted legs if time allows
Savasana

Peak Pose Category: Seated Poses
Hanumanasna - 60 minutes
Peak Pose: Hanumanasana
Level: Open
Style: Vinyasa
Focus: internal rotation of the front leg, hugging in of outer hips, lifting up through side body +
chest
Props: 2 blocks
Warm-up
Supta Padangusthasana
Downward facing dog > Anjaneyasana > Half Hanuman Flow > Prasarita padottanasana > Warrior
2 > Peaceful Warrior > Low Lunge twist > Parsvottanasana with blocks > Uttanasana >
Sun Salutation
Variation: 1/2 Pyramid
Standing Sequence
Round 1: Warrior 1 > Devotional warrior to the back of the mat > Warrior 2 to the front of the mat >
Peaceful Warrior > Downward Facing Dog >
Round 2: Add Triangle >
Round 3: Add Ardha chandrasana > Triangle grab toe > Side plank >

Round 4: Ardha chandrasana > Chapasana > 3-legged dog > Warrior 1 > Parsvottanasana (hands
at hips) > Upward facing dog into Downward Facing Dog >
Balance/Twist
Padangusthasana B > A > Standing split > Seated twist > Ankle to knee > Navasana > Chaturanga
> Downward Facing Dog > Revolved Extended Side Angle > Prasarita padottanasana > Lizard to
the back of the mat > Pigeon to the front of the mat > Downward Facing Dog >
Peak:
Hanumanasana
Cool Down:
Bridge > Wheel >Supta Baddha Konasana > Savasana

Hanumanasana - 60 Minutes
Peak: Hanumansana
Level: Level 1
Style: Vinyasa
Teaching focus: Internal rotation in legs; squaring off of hips
Warm up:
Supta padangustasana
Downward facing dog > crescent lunge > supported pyramid > step forward to uttanasana >
urdhva hastasana > tadasana > step back to downward facing dog
Walk to top of mat > uttanasana > tadasana
Sun Salutations:
Variation: straighten front leg to step forward
Standing poses:
From Downward facing dog
Lunge > Walk to Prasaritta Padattonasana > Warrior 2 > Flying Warrior > Warrior 2 to the back of
the mat > Warrior 2 to the top of the mat > Peaceful Warrior
the mat > Warrior 2 to the top of the mat > Peaceful Warrior > Triangle > Extended Side Angle
the mat > Warrior 2 to the top of the mat > Peaceful Warrior > Triangle > Extended Side Angle >
Side Plank
Hop or step to the top of mat
Balance & twist:

Tree > Extended hand to foot B (offer yogi toe lock, outer foot, or hand to back of thigh)
emphasize length in back; no caving of chest) > transition to Extended hand to foot A > Tadasana
> Uttanasana > step back to low lunge twist > Downward Facing Dog
Step to low lunge twist > Runner’s stretch or Half Hanumanasana
Prep for split: fold mat back on itself to expose floor. Place a blanket where the mat once was and
come to a low lunge. Practice pushing front leg forward and engaging hamstring to pull blank
back to low lunch.
Peak pose:
Hanumanasna. Use blanket to help open up back of front leg. Block under hands or as support
under thigh. Option for arms overhead to students who can add the back bend.
Wind down:
Pashcimottanasana > Janu Sirsasana
Savasana

Compass Pose – 60 Minutes
Peak Pose: Compass Pose (Parivrtta Surya Yantrasana)
Level: Open
Style: Vinyasa
Teaching Focus: external rotation of hip, Lengthening of hamstrings and side body
Warm-up:
Siddhasana side body swoops + fold forward (hip stretch) > Downward Facing Dog > Lift straight
leg, open hip > Lizard lunge with open hip then closed > Prasarita with Downward Facing Dog
arms > Side to side > Low Lunge twist > Parsvottanasana > Yogi squat > Uttanasana with clasped
hands > Downward Facing Dog > Cobra >
Sun Salutations:
Standing Sequence:
Round 1: Warrior 2 > Warrior 2 to the back of the mat > Peaceful Warrior > Extended Side Angle >
Downward Facing Dog
Round 2: Add hand in front of face > Prasarita crawl towards front foot at top of mat > Triangle
from ground up to the front of the mat
Round 3: Add Ardha chandrasana > Side plank
Round 4: Malasana > Uttanasana > Tree from ground up > Ardha chapasana > 3-legged dog >
Warrior 1 with reverse namaskar > Parsvottanasana > Handstand hops

Balance/Twist
Uttanasana > Padangusthasana B > W3 > Low Lunge > Revolved side angle > Prasarita
padottanasana > Side to opening > Gate pose > Lizard > Malasana bind > Uttanasana >
Peak:
Compass Pose
Cool Down
Supported Bridge > Spinal twist >Happy baby > Savasana

Revolved Janu Sirsasana - 60 Minutes
Peak: Revolved Janu Sirsasana

Level: Open
Style: Vinyasa
Teaching focus: belly hugging to spine, full extension of arms, internal rotation of lifted leg
Props: blocks, blanket
Warm- up:
Siddhasana side body swoops+ hip stretch
Downward Facing Dog > Open 3-legged dog > Lizard lunge open hip > Prasarita with Downward
Facing Dog arms > Low Lunge twist > Wide squat > Uttanasana with clasped hands at sacrum >
Side leans > Downward Facing Dog > Plank > Cobra
Sun Salutations:
Variation: lunge twist on the way forward
Round 1: Step into lunge + Step forward
Round 2: Step into lunge + Hop Forward
Round 3: Hop forward + Hop back
Round 1: Warrior 2 > Prasarita padottonasana > Warrior 2 to the back of the mat > Peaceful
Warrior
Round 2: Add Extended Side Angle > Prasarita padottonasana > Triangle from ground-up >
Round 3: Add Ardha Chandrasana > lunge twist > Side plank
Round 4: Add Chapasana option in Ardha > Low Lunge twist > Lizard twist > Malasana > Tree
from ground up > Warrior 1 > Pyramid Pose >
Balance/ Twist:

Padagusthasana B > Warrior 3 > Low Lunge > Revolved Side Angle > Prasarita > Gate Pose >
Lizard > Malasana Bind > Uttanasana
Peak Pose:
Pavritta Janu Sirsasana
Teaching tools: Blankets
Cool Down:
Legs up the wall > Baddha Konasana > savasana

Triangle Mukha Eka Pada Paschimottanasana (Folded
Leg Forward Bend) - 75 Minutes
Peak: Triang Mukha Eka Pada Paschimottanasana

Level: Open
Style: Vinyasa
Teaching focus: belly hugging to spine, full extension of spine, internal rotation of bent knee
Props: 2 blocks, 1+ blanket(s)
Warm- up:
Virasana
Tabletop > Bend knee and lift leg up towards ceiling
Baddha konasana
Downward facing dog > Crescent lunge > Bend knee towards buttocks > Crescent twist > Pyramid
> Prasaritta Padattonasana > Humble Warrior to the back of the mat > Flying warrior > Warrior 2 to
the top of the mat > Downward facing dog
Tadasana > Chair
Sun Salutations:
Variation: Straighten front leg
Low lunge > Prasaritta padattonasana > Humble warrior to the back of the mat > Flying warrior >
Warrior 2 to the top of the mat > Peaceful warrior

Warrior 2 to the top of the mat > Peaceful warrior > Triangle > Peaceful warrior > Extended Side
Angle > Triangle
Warrior 2 to the top of the mat > Peaceful warrior > Triangle > Peaceful warrior > Extended Side
Angle > Triangle > Side Plank
Balance & twist:
Warrior 1 > Warrior 3 > Chair twist > Extended Hand to foot > Chapasana (Half Moon Variation) >
Low lunge > Revolved extended side angle > Runner’s lunge stretch (straighten front leg, sit back
towards heel)
Backbend:
Cobra
Peak sequence:
Janu sirsasana > Triang mukha eka pada paschimottanasana (demo with blankets padded up
under seat) > Upavistha konasana
Wind down:
Supine twist > Dead bug (if time allows)
Savasana

Marichyasana I – 60 Minutes
Peak: Marichyasana I
Level: Open
Style: Vinyasa
Teaching focus: full extension of the spine, open shoulders, binding
Warm up:
Virasana (option to place block(s) under seat) > Add Gomukhasana arms
Tabletop > Stretch out backs of legs in plank
Downward facing dog > Prasaritta padattonasana > Low lunge with hands clasped behind back >
Crescent twist > High lunge with side lean > Step to malasana > Uttanasana > Tadasana >
Uttanasana > Plank > Cobra > Downward facing dog
Walk to Uttanasana at top of mat > Tadasana
Sun Salutations:
Variation: high lunge
Standing poses:
High lunge > Prasaritta padattonasana > Warrior 2 > Peaceful Warrior > Triangle
High lunge > Prasaritta padattonasana > Warrior 2 > Peaceful Warrior > Triangle > Add a half bind
to Triangle > Warrior 2 > Extended Side Angle
High lunge > Warrior 1 > Pyramid > Prasaritta Padattonasana > Triangle > Ardha Chandrasana
(Half Moon)
Balance & twist:
Hop and step to Uttanasana at top of mat > Press up to Tadasana

Eka padangusthasana A > Warrior 3 > Low lunge > Seated twist (Ardha Matsyendrāsana) >
Navasana > Downward facing dog > Prasaritta padattonasana > Revolved extended side angle >
Downward facing dog
Seated poses & peak pose:
Janu sirsasana
Marichyasana I (peak pose)
Upavista konasana
Paschimottanasana
Wind down:
Bharadvajasana (modified)
Savasana

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Table of Contents

Peak Pose Category: Standing Poses

Peak Pose Category: Inversions

Peak Pose Category: Backbends

11. Ardha Bhekasana (Half Frog)

Peak Pose Category: Abdominal & Arm Balances

17. Navasana (Boat)

Peak Pose Category: Standing Poses

22. Vrksasana (Tree Pose)

Peak Pose Category: Inversions

Peak Pose Category: Backbends

35. Eka Pada Rajakopotasana (King Pigeon)

Peak Pose Category: Abdominal & Arm Balances

40. Vasisthasana (Side Plank)

Peak Pose Category: Seated Poses

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Peak Pose Category: Standing Poses

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Chair > Eagle > Chair

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Sirsasana A (Headstand) – 60 Minutes

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Cool Down & Savasana

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• 2 blankets for setup

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Balance/ Twist Sequence:

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Ardha Bhekasana (half frog pose) - 60 minutes

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Balance and Twist:

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Tree Pose - 60 minutes

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