Title
[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
