Title
[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
