Title
[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
