Poses
- Warm-up/Focus
- Mountain (tadasana)
- Side bend (urdhva hastasana)
- Back bend (anuvittasana)
- Forward fold (padangusthasana)
- Flat back (urdha mulcha uttanasana)
- 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)
- 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)
- 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)
- 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)
- 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
- Core
- Reach for the sky
- ***************************TO BE CONTINUED HERE***
- Cool Down/Stretch
Flows
- Warm-up/Cool-Down Flows
- Power Flows
- Endurance Flows