|| : postures to be added only for 90 minute classes

|| : postures only for advanced practitioners

VIRASANA Beginners: sitting on brick

- chants of Om

TABLE POSTURE (R/L) Beginners: sitting on brick

- absorb the lower abdomen towards the lower back + push the ground strongly with both hands

➞ WRIST WARM-UP 10x/side

- make circles with the shoulders around the wrists in both directions 10x/side

➞ BIDALASANA <> MARJARIASANA in variation 5x Beginners: keep your knees on the ground

- as you inhale, curve your back from the base of the spine to the top

- as you exhale, round your back by tucking your chin + lift your knees off the ground at ankle height

➞ ADHO MUKHA SVANASANA knees bent

- raise your heels high + bend your knees to bring your lower abdomen closer to the top of your thighs

- push the hands back into the ground + move the sitting bones away from the shoulders

UTTANASANA

PARIVRTTA UTTANASANA Beginners: fingertips on bricks

|| ➞ PARIVRTTA UTTANASANA WITH BIND Beginners: lower hand on brick

TADASANA

SPORTY SURYA NAMASKARA 60 minute class 4x / 90 minute class 6x

TADASANA calm breathing

ADHO MUKHA SVANASANA

➞ ADHO MUKHA SVANASANA 3 LEGS (D/G)

- when inhaling, raise your leg

➞ TIGER CLAW

- as you exhale, bring your knee to your chest

➞ ADHO MUKHA SVANASANA 3 LEGS

- when inhaling, raise your leg

➞ TIGER CLAW

- as you exhale, bring your knee to your elbow

➞ ADHO MUKHA SVANASANA 3 LEGS

- when inhaling, raise your leg

➞ TIGER CLAW knee to opposite elbow

➞ CROSS-LEG PLANK

➞ REVERSE TRIANGLE

➞ TIGER CLAW knee to chest

- as you exhale, bring your knee to your chest then place your foot between your hands

➞ ANJANEYASANA

- as you inhale, stretch your arms towards the sky

- as you exhale, cross your arms in Garudasana

➞ HIGH LUNGE WITH GARUDASANA ARMS Beginners: keep the back knee on the ground

- as you inhale, straighten your back leg

- transfer body weight to the front foot + press the front foot into the ground + bring the back knee to the chest

➞ GARUDASANA

- as you exhale, wrap the back leg over the front leg

- as you inhale, straighten your chest

➞ GARUDASANA IN FORWARD EXTENSION

- as you exhale, lean forward

➞ BALANCE ON ONE FOOT

- as you inhale, extend your leg + bring your knee to your chest

➞ ANJANEYASANA

- as you exhale, place your foot far back then your knee on the ground

- as you inhale, stretch your arms towards the sky

➞ ANJANEYASANA

- as you exhale, place your fingertips on the ground on each side of your foot

➞ TABLE POSE ON 3 LEGS 5x

- as you inhale, stretch your leg backwards to hip height

➞ BABY TIGER CLAW

- as you inhale, bring your knee to your chest

|| || ➞ PLANK POSE ON 3 SUPPORTS

- as you inhale, stretch your leg backwards to hip height

➞ TIGER CLAW

➞ PLANK POSE ON 3 SUPPORTS

➞ ADHO MUKHA SVANASANA 3 LEGS

➞ ADHO MUKHA SVANASANA

Bring your shoulders above your wrists + bend your knees at ankle height

➞ TABLE POSE knees off the ground 5 breaths

ADHO MUKHA VIRASANA PASSIVE 5 long breaths

TABLE POSTURE 7x

➞ BABY DOLPHIN POSE

- bend your elbows to place your forearms on the ground, keeping your elbows shoulder-width apart + keeping your hips above your knees + placing both forearms at the same time

|| || ADHO MUKHA SVANASANA 3x

➞ DOLPHIN POSE 3x

|| SIRSASANA PREPARATION 5 respirations

- place the arms in Sirsasana + bring the hips above the shoulders + press the forearms into the ground to raise the head

ADHO MUKHA VIRASANA PASSIV 5 long breaths

|| ABDOMINAL POSTURES on the back 10x Beginners: keep legs bent at 90 degrees throughout the exercise

- as you inhale, stretch your legs as far forward and towards the ground as possible

- as you exhale, bring your knees to your chest by rolling your tailbone

THE PLANE ON THE GROUND on stomach 5x/side

- separate the feet to the width of the mat + straighten the legs + open the arms to the sides

- on inhale, raise one arm high towards the sky while rolling onto the opposite side

- as you exhale, return to the center while keeping your chest lifted

- when inhaling, raise the other arm towards the sky and when exhaling return to the center and continue with the other side

REST POSTURE on the stomach, 5 long breaths

- overlap the hands under the forehead + bring the big toes together + let the heels open to the sides

SIMPLE TWIST IN GARUDASANA LEGS (D/G)

SAVASANA

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