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

  1. Warm-up/Cool-Down Flows
  2. Power Flows
  3. Endurance Flows