75-minute sequence.

Apex pose: Eka pada sarvangasana

Start in tadasana (mountain pose)

Begin sun salutation 1x

Uttanasana

Ardha uttanasana (jump or step back)

Plank pose/ Chaturanga

Bhujangasana (Cobra) hold for two breathes

Down dog (adho mukha svasana)

Step up (back to Tadasana) hands to heart

Uttanasana hold for two breathes

Ardha uttanasana

Step back Plank/chaturanga

Bhujangasana (cobra) or urdhva mukha savasana (updog)

Adho mukha savasana (down dog) hold for 3 breathes

Eka Pado adho muka svasana (raised leg downdog) One side hold for one breathe.

Step forward w leg, Crescent pose (Virabhadrasana 1) hold for 3 breathes

Step back Adho muka svasana (down dog)

Raise other leg, Eka pado adho muka svasana 2nd side . hold for one breathes

Step forward w leg, Crescent (Virabhadrasana) pose 2nd side. Hold for 3 breathes

Step back, plank, chaturanga, Cobra or updog.

Down dog (adho mukha savasana)

Ardha uttanasana (half forward fold) hold for 3 breathes

Allow your arms float up and let tail bone come close to the ground (Utkatasana) Hold. For 2 breathes

Paravitta Utkatasana (revolved chair pose) One side . hold for 2 breathes

Back into utkatasana . 1 breath

2nd side, Paravitta utkatasana 2 breathes

Tadasana, hands to heart

Find your balance, lift one leg, Vrkasana. Hold for 2 breathes

Switch legs. Vrkasana hold for 2 breathes.

Tadasana. Hands to heart

Uttanasana/ ardha uttanasana-2 breathes in each.

Plank/Chaturanga/Cobra pose

Cat to Cow (Bitilasana to Marjaryasana) for 3 rounds.

Childs pose (balasana) 2 breathes.

Down dog (adho mukha svasana)

Step up Tadasana, hands to heart.

*FLOW no long holding*

Step back into lunge Warrior 1 (Virabhadrasana1)

Warrior 2 (Virabhadrasana 2)

Reverse Warrior (Viparita virabhadrasana) back to virabhadrasana 2

*straighten front leg* Trikonasana (extended triangle pose)

(adho mukha svasana) Down dog Commented [kS1]:

Tadasana (Mountain pose) Step back to begin other side

Warrior 1 (Virabhdrasana1)

Warrior 2 (virabhadrasana2)

Reverse warrior (viparita virabhadrasana)

*Straighten leg* Trikonasana (extended triangle pose)

Adho mukhas svasana (down dog)

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Tadasana (mountain pose) hands to heart, one breathe.

Uttanasana/Ardha uttanasana 2 breathes each.

Step back, Plank pose, Chaturanga, Updog or cobra

Down onto belly.

Roll over onto back Supta Tadasana hold for one breathe float leg up on breathe into

Supta padangusthasana (reclined big toe pose) Hold for 2 breathes then repeat with next leg .

Supta tadasana
Eka pada sarvangasana (one leg shoulderstand pose) hold for 2 or 3 breathes.

Down. Supta tadasana (reclined mountain pose)

Other side Eka pada sarvangasana (one leg shoulder stand)

Down. supta tadasana (reclined mountain pose)-Grab prop to put under knees [stay in pose for 2
minutes]

Supta balasana (reclined baby pose) and roll on sides if it feels okay and needed.

Savasana (corpse pose) hold for 5-10 mins depending on time of day

End class with 3 ohms.

Namastae.