PB Intervals™ - High Precision Interval & Reaction Timer

Core & Twist (Intermediate)

Warmup: 10 minutes
Main: 30 minutes
Cooldown: 15 minutes
Working Intervals: 28

[Reaction Timer]

Session Length: 30 minutes
Interval Length:
Intervals: 28

Core & Twist (Intermediate)

[Warm-Up] Child's Pose (settle & breathe)

02:00 (02:00)

1/28

[Warm-Up] Cat-Cow (Tabletop)

02:00 (04:00)

2/28

[Warm-Up] Downward Dog (pedal legs)

02:00 (06:00)

3/28

[Warm-Up] Sun Salutation A (2 rounds, ~2 min each)

04:00 (10:00)

4/28

[Standing Flow] Crescent Lunge (Right)

01:30 (11:30)

5/28

[Standing Flow] Revolved Crescent Lunge (Right)

01:30 (13:00)

6/28

[Standing Flow] Crescent Lunge (Left)

01:30 (14:30)

7/28

[Standing Flow] Revolved Crescent Lunge (Left)

01:30 (16:00)

8/28

[Standing Flow] Chair Twist (Right)

01:30 (17:30)

9/28

[Standing Flow] Chair Twist (Left)

01:30 (19:00)

10/28

[Standing Flow] Rest/transition between sides/poses

02:00 (21:00)

11/28

[Core Strength] Plank Holds (30s x 3)

01:30 (22:30)

12/28

[Core Strength] Child's Pose (brief rest)

01:00 (23:30)

13/28

[Core Strength] Forearm Plank _ Side Plank (Right)

01:30 (25:00)

14/28

[Core Strength] Forearm Plank _ Side Plank (Left)

01:30 (26:30)

15/28

[Core Strength] Boat Pose (Navasana) - 2 sets (30Ð45s each)

02:00 (28:30)

16/28

[Core Strength] Transition / short rest

01:30 (30:00)

17/28

[Deeper Twists] Revolved Triangle (Right)

02:00 (32:00)

18/28

[Deeper Twists] Revolved Triangle (Left)

02:00 (34:00)

19/28

[Deeper Twists] Seated Spinal Twist (Right)

02:00 (36:00)

20/28

[Deeper Twists] Seated Spinal Twist (Left)

02:00 (38:00)

21/28

[Deeper Twists] Transition / rest

02:00 (40:00)

22/28

[Cool-Down] Pigeon Pose (Right)

02:00 (42:00)

23/28

[Cool-Down] Pigeon Pose (Left)

02:00 (44:00)

24/28

[Cool-Down] Bridge Pose (2 rounds, ~5 breaths each)

03:00 (47:00)

25/28

[Cool-Down] Supine Twist (Right + Left)

02:00 (49:00)

26/28

[Cool-Down] Transition to Savasana

01:00 (50:00)

27/28

[Savasana] Final Relaxation

05:00 (55:00)

28/28

Energising Flow (Intermediate)

Warmup: 5 minutes
Main: 45 minutes
Cooldown: 10 minutes
Working Intervals: 34

[Reaction Timer]

Session Length: 45 minutes
Interval Length:
Intervals: 34

Energising Flow (Intermediate)

[Breath & Intention] Comfortable seat, eyes closed (settle)

02:00 (02:00)

1/34

[Breath & Intention] Slow, steady inhalations/exhalations

02:00 (04:00)

2/34

[Breath & Intention] Set energetic intention

01:00 (05:00)

3/34

[Sun Salutation A] Cycle 1

02:00 (07:00)

4/34

[Sun Salutation A] Cycle 2

02:00 (09:00)

5/34

[Sun Salutation A] Cycle 3

02:00 (11:00)

6/34

[Sun Salutation A] Cycle 4

02:00 (13:00)

7/34

[Sun Salutation A] Cycle 5

02:00 (15:00)

8/34

[Sun Salutation B] Cycle 1 (Chair into Warrior I)

02:00 (17:00)

9/34

[Sun Salutation B] Cycle 2

02:00 (19:00)

10/34

[Sun Salutation B] Cycle 3

02:00 (21:00)

11/34

[Standing Sequence] Warrior II (Right)

02:00 (23:00)

12/34

[Standing Sequence] Warrior II (Left)

02:00 (25:00)

13/34

[Standing Sequence] Reverse Warrior (Right)

01:00 (26:00)

14/34

[Standing Sequence] Reverse Warrior (Left)

01:00 (27:00)

15/34

[Standing Sequence] Extended Side Angle (Right)

02:00 (29:00)

16/34

[Standing Sequence] Extended Side Angle (Left)

02:00 (31:00)

17/34

[Balance & Core] Tree Pose (Right)

01:00 (32:00)

18/34

[Balance & Core] Tree Pose (Left)

01:00 (33:00)

19/34

[Balance & Core] Half Moon (Right)

01:00 (34:00)

20/34

[Balance & Core] Half Moon (Left)

01:00 (35:00)

21/34

[Balance & Core] Boat Pose (Navasana) - Set 1

01:00 (36:00)

22/34

[Balance & Core] Rest in Easy Pose

01:00 (37:00)

23/34

[Balance & Core] Boat Pose (Navasana) - Set 2

01:00 (38:00)

24/34

[Balance & Core] Rest / Transition

01:00 (39:00)

25/34

[Balance & Core] Boat Pose (Navasana) - Set 3

01:00 (40:00)

26/34

[Floor Work & Backbends] Locust or Bow - 2 rounds (~1 min each + rest)

03:00 (43:00)

27/34

[Floor Work & Backbends] Bridge Pose - 2-3 rounds (5 breaths each)

03:00 (46:00)

28/34

[Floor Work & Backbends] Wheel Pose (optional) - 1 round (5-8 breaths)

02:00 (48:00)

29/34

[Floor Work & Backbends] Transition & short rest

02:00 (50:00)

30/34

[Cool-Down & Twist] Happy Baby (Ananda Balasana)

02:00 (52:00)

31/34

[Cool-Down & Twist] Supine Twist (Right + Left)

02:00 (54:00)

32/34

[Cool-Down & Twist] Transition to Savasana

01:00 (55:00)

33/34

[Savasana] Final Relaxation

05:00 (01:00:00)

34/34

Flex & Strength (Advanced)

Warmup: 15 minutes
Main: 45 minutes
Cooldown: 15 minutes
Working Intervals: 25

[Reaction Timer]

Session Length: 45 minutes
Interval Length:
Intervals: 25

Flex & Strength (Advanced)

[Opening Meditation] Sit quietly, focus on breath or mantra

05:00 (05:00)

1/25

[Dynamic Warm-Up] Sun Salutation A (2-3 rounds, ~2 min each)

06:00 (11:00)

2/25

[Dynamic Warm-Up] Sun Salutation B (1-2 rounds, ~2 min each)

04:00 (15:00)

3/25

[Long-Hold Standing] Warrior II (Right) - 1 min, Reverse Warrior - 1 min, Side Angle - 1 min

03:00 (18:00)

4/25

[Long-Hold Standing] Warrior II (Left) - same breakdown

03:00 (21:00)

5/25

[Long-Hold Standing] Triangle (Right) - 1-2 min

02:00 (23:00)

6/25

[Long-Hold Standing] Triangle (Left) - 1-2 min

02:00 (25:00)

7/25

[Long-Hold Standing] Transition / short rests

02:00 (27:00)

8/25

[Long-Hold Standing] Half Moon (Right & Left) (if desired)

03:00 (30:00)

9/25

[Balances & Deeper Hips] Dancer's Pose (R & L), ~1 min each

02:00 (32:00)

10/25

[Balances & Deeper Hips] Eagle Pose (R & L), ~1 min each

02:00 (34:00)

11/25

[Balances & Deeper Hips] Transition / short rest

01:00 (35:00)

12/25

[Balances & Deeper Hips] Pigeon Prep or Lizard Pose

05:00 (40:00)

13/25

[Advanced Backbends] Camel (Ustrasana) or Kapotasana (if advanced) - 2 rounds

04:00 (44:00)

14/25

[Advanced Backbends] Wheel (Urdhva Dhanurasana) - 2 rounds, 5-8 breaths each

04:00 (48:00)

15/25

[Advanced Backbends] Transition / rest

02:00 (50:00)

16/25

[Inversions & Core] Forearm Stand (Pincha) or Headstand (Sirsasana)

05:00 (55:00)

17/25

[Inversions & Core] Handstand attempts / Boat Pose (core)

04:00 (59:00)

18/25

[Inversions & Core] Child's Pose / short rest

01:00 (00:00)

19/25

[Cool-Down] Pigeon Pose (Right)

02:00 (01:02:00)

20/25

[Cool-Down] Pigeon Pose (Left)

02:00 (01:04:00)

21/25

[Cool-Down] Seated Forward Fold (Paschimottanasana)

03:00 (01:07:00)

22/25

[Cool-Down] Supine Twist (Right + Left)

02:00 (01:09:00)

23/25

[Cool-Down] Transition to Savasana

01:00 (01:10:00)

24/25

[Savasana] Final Relaxation

05:00 (01:15:00)

25/25

Foundational Flow (Beginner)

Warmup: 10 minutes
Main: 25 minutes
Cooldown: 10 minutes
Working Intervals: 27

[Reaction Timer]

Session Length: 25 minutes
Interval Length:
Intervals: 27

Foundational Flow (Beginner)

[Centering & Breath] Sit comfortably, close eyes (settle in)

01:00 (01:00)

1/27

[Centering & Breath] Focus on slow breathing

03:00 (04:00)

2/27

[Centering & Breath] Set intention

01:00 (05:00)

3/27

[Warm-Up] Seated Neck Rolls (Clockwise)

01:00 (06:00)

4/27

[Warm-Up] Seated Neck Rolls (Counter-Clockwise)

01:00 (07:00)

5/27

[Warm-Up] Seated Side Stretch (Left)

01:00 (08:00)

6/27

[Warm-Up] Seated Side Stretch (Right)

01:00 (09:00)

7/27

[Warm-Up] Cat-Cow (Tabletop)

01:00 (10:00)

8/27

[Sun Salutation A] Cycle 1 (Full flow)

02:00 (12:00)

9/27

[Sun Salutation A] Cycle 2

02:00 (14:00)

10/27

[Sun Salutation A] Cycle 3

02:00 (16:00)

11/27

[Sun Salutation A] Cycle 4

02:00 (18:00)

12/27

[Sun Salutation A] Cycle 5

02:00 (20:00)

13/27

[Standing Poses] Warrior I (Right)

02:00 (22:00)

14/27

[Standing Poses] Warrior I (Left)

02:00 (24:00)

15/27

[Standing Poses] Warrior II (Right)

02:00 (26:00)

16/27

[Standing Poses] Warrior II (Left)

02:00 (28:00)

17/27

[Standing Poses] Triangle (Right)

01:00 (29:00)

18/27

[Standing Poses] Triangle (Left)

01:00 (30:00)

19/27

[Gentle Balances] Tree Pose (Right)

02:00 (32:00)

20/27

[Gentle Balances] Tree Pose (Left)

02:00 (34:00)

21/27

[Gentle Balances] Transition/Rest

01:00 (35:00)

22/27

[Cool-Down] Seated Forward Fold (Paschimottanasana)

02:00 (37:00)

23/27

[Cool-Down] Seated Twist (Right)

01:00 (38:00)

24/27

[Cool-Down] Seated Twist (Left)

01:00 (39:00)

25/27

[Cool-Down] Transition to Savasana

01:00 (40:00)

26/27

[Savasana] Final Relaxation

05:00 (45:00)

27/27

Gentle Full Body (Beginner)

Warmup: 10 minutes
Main: 25 minutes
Cooldown: 10 minutes
Working Intervals: 22

[Reaction Timer]

Session Length: 25 minutes
Interval Length:
Intervals: 22

Gentle Full Body (Beginner)

[Grounding] Lie on back, arms by sides (settle & breathe)

02:00 (02:00)

1/22

[Grounding] Focus on breath, gentle belly expansion

03:00 (05:00)

2/22

[Warm-Up] Supine Knee-to-Chest

01:00 (06:00)

3/22

[Warm-Up] Supine Twist (Right)

01:00 (07:00)

4/22

[Warm-Up] Supine Twist (Left)

01:00 (08:00)

5/22

[Warm-Up] Bridge Pose (Gentle lifts)

01:00 (09:00)

6/22

[Warm-Up] Transition to standing/tabletop

01:00 (10:00)

7/22

[Modified Sun Salutations] Cycle 1 (Slow flow, Mountain _ Knees-Down Plank)

02:30 (12:30)

8/22

[Modified Sun Salutations] Cycle 2

02:30 (15:00)

9/22

[Modified Sun Salutations] Cycle 3

02:30 (17:30)

10/22

[Modified Sun Salutations] Cycle 4

02:30 (20:00)

11/22

[Standing Poses] Chair Pose (Utkatasana)

02:00 (22:00)

12/22

[Standing Poses] Warrior II (Right)

02:00 (24:00)

13/22

[Standing Poses] Warrior II (Left)

02:00 (26:00)

14/22

[Standing Poses] Reverse Warrior (Right)

01:00 (27:00)

15/22

[Standing Poses] Reverse Warrior (Left)

01:00 (28:00)

16/22

[Standing Poses] Transition / short rest

02:00 (30:00)

17/22

[Seated & Prone] Seated Wide-Leg Forward Fold (Upavistha Konasana)

02:00 (32:00)

18/22

[Seated & Prone] Child's Pose

01:00 (33:00)

19/22

[Seated & Prone] Sphinx Pose (gentle backbend)

02:00 (35:00)

20/22

[Final Relaxation] Legs-Up-the-Wall (Viparita Karani)

05:00 (40:00)

21/22

[Final Relaxation] Savasana

05:00 (45:00)

22/22

Power Vinyasa (Advanced)

Warmup: 5 minutes
Main: 1 hour, 5 minutes
Cooldown: 10 minutes
Working Intervals: 22

[Reaction Timer]

Session Length: 1 hour, 5 minutes
Interval Length:
Intervals: 22

Power Vinyasa (Advanced)

[Opening] Seated/lying meditation (focus on Ujjayi breath)

05:00 (05:00)

1/22

[Sun Salutations A & B] Surya Namaskar A - 4 rounds (~2 min each)

08:00 (13:00)

2/22

[Sun Salutations A & B] Surya Namaskar B - 3 rounds (~2-2.5 min each)

07:00 (20:00)

3/22

[Standing Series] Warrior II (Right) _ Reverse Warrior _ Side Angle

04:00 (24:00)

4/22

[Standing Series] Warrior II (Left) _ Reverse Warrior _ Side Angle

04:00 (28:00)

5/22

[Standing Series] Triangle (Right & Left)

04:00 (32:00)

6/22

[Standing Series] Half Moon (Right & Left)

03:00 (35:00)

7/22

[Balances & Arm Strength] Crow Pose (Bakasana)

05:00 (40:00)

8/22

[Balances & Arm Strength] Crow _ Chaturanga transitions (optional)

02:00 (42:00)

9/22

[Balances & Arm Strength] Flying Pigeon (Eka Pada Galavasana) / Firefly

05:00 (47:00)

10/22

[Balances & Arm Strength] Transition / short rest

03:00 (50:00)

11/22

[Deeper Backbends] Camel Pose (Ustrasana) - 1-2 rounds

03:00 (53:00)

12/22

[Deeper Backbends] Wheel Pose (Urdhva Dhanurasana) - 2 rounds

04:00 (57:00)

13/22

[Deeper Backbends] Optional drop-backs or extra variation

02:00 (59:00)

14/22

[Deeper Backbends] Transition / rest

01:00 (00:00)

15/22

[Inversions] Headstand (Sirsasana) or Forearm Stand (Pincha)

05:00 (01:05:00)

16/22

[Inversions] Handstand practice (wall or free)

04:00 (01:09:00)

17/22

[Inversions] Child's Pose (rest)

01:00 (01:10:00)

18/22

[Cool-Down] Pigeon Pose (Right)

02:00 (01:12:00)

19/22

[Cool-Down] Pigeon Pose (Left)

02:00 (01:14:00)

20/22

[Cool-Down] Transition to Savasana

01:00 (01:15:00)

21/22

[Savasana] Final Relaxation

05:00 (01:20:00)

22/22

Slow & Steady (Beginner)

Warmup: 10 minutes
Main: 25 minutes
Cooldown: 10 minutes
Working Intervals: 25

[Reaction Timer]

Session Length: 25 minutes
Interval Length:
Intervals: 25

Slow & Steady (Beginner)

[Centering Breath] Box Breathing (Inhale 4, hold 4, exhale 4, hold 4)

03:00 (03:00)

1/25

[Centering Breath] Set intention or gentle mindful focus

02:00 (05:00)

2/25

[Warm-Up] Shoulder Rolls (Forward)

01:00 (06:00)

3/25

[Warm-Up] Shoulder Rolls (Backward)

01:00 (07:00)

4/25

[Warm-Up] Cat-Cow (Tabletop)

02:00 (09:00)

5/25

[Warm-Up] Downward Dog (pedal feet)

01:00 (10:00)

6/25

[Extended Sun Salutation A] Cycle 1 (Flow)

02:30 (12:30)

7/25

[Extended Sun Salutation A] Cycle 2

02:30 (15:00)

8/25

[Extended Sun Salutation A] Cycle 3

02:30 (17:30)

9/25

[Extended Sun Salutation A] Cycle 4

02:30 (20:00)

10/25

[Standing Strength] Warrior I (Right)

02:00 (22:00)

11/25

[Standing Strength] Warrior I (Left)

02:00 (24:00)

12/25

[Standing Strength] Warrior II (Right)

02:00 (26:00)

13/25

[Standing Strength] Warrior II (Left)

02:00 (28:00)

14/25

[Standing Strength] Standing Forward Fold (Uttanasana)

02:00 (30:00)

15/25

[Balance & Hip Openers] Tree Pose (Right)

01:00 (31:00)

16/25

[Balance & Hip Openers] Tree Pose (Left)

01:00 (32:00)

17/25

[Balance & Hip Openers] Standing Figure-Four (Right)

01:00 (33:00)

18/25

[Balance & Hip Openers] Standing Figure-Four (Left)

01:00 (34:00)

19/25

[Balance & Hip Openers] Transition / brief rest

01:00 (35:00)

20/25

[Cool-Down] Seated Twist (Right)

01:00 (36:00)

21/25

[Cool-Down] Seated Twist (Left)

01:00 (37:00)

22/25

[Cool-Down] Butterfly Pose (Baddha Konasana, gentle fold)

02:00 (39:00)

23/25

[Cool-Down] Transition to Savasana

01:00 (40:00)

24/25

[Savasana] Final Relaxation

05:00 (45:00)

25/25

Strength & Balance (Intermediate)

Warmup: 15 minutes
Main: 34 minutes
Cooldown: 10 minutes
Working Intervals: 26

[Reaction Timer]

Session Length: 34 minutes
Interval Length:
Intervals: 26

Strength & Balance (Intermediate)

[Centering] Mountain Pose or simple seat (settle & breathe)

03:00 (03:00)

1/26

[Centering] Set intention ("I build steady strength")

02:00 (05:00)

2/26

[Warm-Up Flow] Sun Salutation A (2 rounds, ~2 min each)

04:00 (09:00)

3/26

[Warm-Up Flow] Sun Salutation B (2 rounds, ~3 min each)

06:00 (15:00)

4/26

[Standing Sequence] Warrior II (Right)

02:00 (17:00)

5/26

[Standing Sequence] Warrior II (Left)

02:00 (19:00)

6/26

[Standing Sequence] Reverse Warrior (Right)

01:00 (20:00)

7/26

[Standing Sequence] Reverse Warrior (Left)

01:00 (21:00)

8/26

[Standing Sequence] Extended Side Angle (Right)

02:00 (23:00)

9/26

[Standing Sequence] Extended Side Angle (Left)

02:00 (25:00)

10/26

[Standing Sequence] Transition / short rest

02:00 (27:00)

11/26

[Standing Sequence] Warrior III (Right)

01:00 (28:00)

12/26

[Standing Sequence] Warrior III (Left)

01:00 (29:00)

13/26

[Arm Balances] Crow Pose (Bakasana) - short holds (5-10s repeated)

04:00 (33:00)

14/26

[Arm Balances] Optional Side Crow (Parsva Bakasana) practice

04:00 (37:00)

15/26

[Arm Balances] Transition / rest

02:00 (39:00)

16/26

[Backbends] Locust Pose (Salabhasana) - 2 rounds (1 min each)

02:00 (41:00)

17/26

[Backbends] Bow Pose (Dhanurasana) - 1 round (~1 min)

01:00 (42:00)

18/26

[Backbends] Bridge Pose (1-2 rounds, 5 breaths each)

03:00 (45:00)

19/26

[Backbends] Wheel Pose (optional, 5-8 breaths)

02:00 (47:00)

20/26

[Backbends] Transition / short rest

02:00 (49:00)

21/26

[Cool-Down] Seated Forward Fold (Paschimottanasana)

02:00 (51:00)

22/26

[Cool-Down] Seated Twist (Right)

01:00 (52:00)

23/26

[Cool-Down] Seated Twist (Left)

01:00 (53:00)

24/26

[Cool-Down] Transition to Savasana

01:00 (54:00)

25/26

[Savasana] Final Relaxation

05:00 (59:00)

26/26

Wings (Advanced)

Warmup: 10 minutes
Main: 55 minutes
Cooldown: 10 minutes
Working Intervals: 22

[Reaction Timer]

Session Length: 55 minutes
Interval Length:
Intervals: 22

Wings (Advanced)

[Warm-Up] Sun Salutation A (2-3 rounds)

06:00 (06:00)

1/22

[Warm-Up] Dolphin Pose transitions (Forearms to Plank)

02:00 (08:00)

2/22

[Warm-Up] Short rest / Child's Pose

02:00 (10:00)

3/22

[Standing & Core] Crescent Lunge (Right) _ Revolved Lunge

03:00 (13:00)

4/22

[Standing & Core] Crescent Lunge (Left) _ Revolved Lunge

03:00 (16:00)

5/22

[Standing & Core] Chair Twist (Right & Left)

02:00 (18:00)

6/22

[Standing & Core] Plank Holds / Core transitions

04:00 (22:00)

7/22

[Standing & Core] Short rest / transition

03:00 (25:00)

8/22

[Arm Balances] Crow Pose (Bakasana) - warm-up

05:00 (30:00)

9/22

[Arm Balances] Side Crow (Parsva Bakasana)

05:00 (35:00)

10/22

[Arm Balances] Firefly (Tittibhasana) or Eight-Angle Pose (Astavakrasana)

05:00 (40:00)

11/22

[Arm Balances] Eka Pada Koundinyasana variations (optional)

05:00 (45:00)

12/22

[Inversions] Forearm Stand (Pincha Mayurasana) practice

05:00 (50:00)

13/22

[Inversions] Headstand (Sirsasana) or Handstand (Adho Mukha Vrksasana)

05:00 (55:00)

14/22

[Inversions] Child's Pose / rest

02:00 (57:00)

15/22

[Inversions] Transition

03:00 (01:00:00)

16/22

[Backbends & Counterposes] Locust (Salabhasana) or Bow (Dhanurasana) - 1-2 rounds

03:00 (01:03:00)

17/22

[Backbends & Counterposes] Child's Pose or Rabbit Pose (counter stretch)

02:00 (01:05:00)

18/22

[Cool-Down] Seated Forward Fold (Paschimottanasana)

02:00 (01:07:00)

19/22

[Cool-Down] Supine Twist (Right + Left)

02:00 (01:09:00)

20/22

[Cool-Down] Transition to Savasana

01:00 (01:10:00)

21/22

[Savasana] Final Relaxation

05:00 (01:15:00)

22/22