Title
[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
