Power Yoga

Poses

1. Warm-up/Focus
   • Mountain (tadasana)
   • Side bend (urdhva hastasana)
   • Back bend (anuvittasana)
   • Forward fold (padangusthasana)
   • Flat back (urdha mulcha uttanasana)
2. Foundation
   • Downward facing dog (adho mukha svanasana)
   • Three legged dog (tri pada adho mukha svanasana)
   • Upward facing dog (urdhva mukha svanasana)
   • Wide legged down dog (adho mukha svanasana)
   • Chair (utkatasana)
   • Camel (ustrasana)
   • Tall mountain (tadasana)
   • Shoulder stand (sarvangavana)
   • Plow (halasana)
   • Gate (parighasana)
   • Bow (dhanurasana)
   • Dolphin (makarsana)
   • Crow (kakasana)
   • Pigeon (adho mukha eda pada rajakapotasana)
   • Tiger (vyaghrasana)
3. Balance
   • Tree (vrksasana)
   • Extended tree (vrksasana)
   • Willow
   • Head to knee (dandayamana janushirasana)
   • Dancer (natarajasana)
   • Half Russian (utthita hasta padangusthasana B)
   • Standing twist (parivrtta hasta padangusthasana)
   • Eagle (garudasana)
   • One-legged chair
   • Star
   • Shooting star
   • Half moon balance (ardha chandrasana)
   • Revolving half moon balance (parivrtta ardha chandrasana)
   • Balancing bear (merudandasana)
   • Handstand (adho mukha vrksasana)
4. Warriors
   • Warrior 1 (virabhadrasana I)
   • Warrior 2 (virabhadrasana II)
   • Warrior 3 (virabhadrasana III)
   • Reverse warrior (viparita virabhadrasana)
   • Side angle warrior (utthitaparsvakonasana)
   • Proud warrior (utthita parsvakonasana)
   • Warrior wrap (baddha utthita parsvakonasana)
   • Mudra warrior (mudra virabhadrasana)
   • Mudra warrior 3 (mudra virabhadrasana III)
   • Eagle warrior (garudasana viraghadrasana)
   • Eagle warrior 3 (garudasana viraghadrasana III)
   • Archer warrior (dhanurdhara asana)
   • Side bend warrior (urdhva hastasana virabhadrasana)
   • Warrior twist
   • Spiderman warrior (spiderman viraghadrasana)
5. Standing
   • Triangle (trikonasana)
   • Extreme triangle (trikonasana)
   • Reverse triangle (parivrtta trikonasana)
   • Crescent lunge (anjaneyasana)
   • Eagle lunge (garudasana anjaneyasana)
   • Eagle lunge pointer (garudasana anjaneyasana)
   • Standing half moon (ardha chandrasana)
   • Chair twist (parivrtta utkatasana)
   • Wide-legged mudra (prasarita padottasana)
   • Half moon (ardha chandrasana)
   • Revolving half moon (parivrtta ardha chandrasana)
   • Standing splits (urdhva prasarvta ekapadasana)
   • Wide-crescent lunge (anjaneyasana)
   • Lunge twist (vakra anjaneyasana)
   • Walking forward fold (padangusthasana)
6. Planks
   • Classic plank (dandasana)
   • Forearm plank (phalakasana forearm)
   • Reverse plank (purvottanasana)
   • Walkout plank
   • Side plank (vasisthasana)
   • Wide plank
   • One-armed plank
   • Hover plank (chaturanga dandasana)
   • Cat plank (marjaryasana kumbhakasana)
   • Frozen spiderman plank
   • Frozen door swing plank
   • Leg lift plank
   • Popeye plank
   • Popeye tap plank
   • Table top plank
7. Core
   • Reach for the sky
   • ***************************TO BE CONTINUED HERE***
8. Cool Down/Stretch

Flows

9. Warm-up/Cool-Down Flows
10. Power Flows
11. Endurance Flows