Title
[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
