Title
[Warm-Up] Sun Salutation A (2-3 rounds)
06:00 (06:00)
1/22
[Warm-Up] Dolphin Pose transitions (Forearms to Plank)
02:00 (08:00)
2/22
[Warm-Up] Short rest / Child's Pose
02:00 (10:00)
3/22
[Standing & Core] Crescent Lunge (Right) _ Revolved Lunge
03:00 (13:00)
4/22
[Standing & Core] Crescent Lunge (Left) _ Revolved Lunge
03:00 (16:00)
5/22
[Standing & Core] Chair Twist (Right & Left)
02:00 (18:00)
6/22
[Standing & Core] Plank Holds / Core transitions
04:00 (22:00)
7/22
[Standing & Core] Short rest / transition
03:00 (25:00)
8/22
[Arm Balances] Crow Pose (Bakasana) - warm-up
05:00 (30:00)
9/22
[Arm Balances] Side Crow (Parsva Bakasana)
05:00 (35:00)
10/22
[Arm Balances] Firefly (Tittibhasana) or Eight-Angle Pose (Astavakrasana)
05:00 (40:00)
11/22
[Arm Balances] Eka Pada Koundinyasana variations (optional)
05:00 (45:00)
12/22
[Inversions] Forearm Stand (Pincha Mayurasana) practice
05:00 (50:00)
13/22
[Inversions] Headstand (Sirsasana) or Handstand (Adho Mukha Vrksasana)
05:00 (55:00)
14/22
[Inversions] Child's Pose / rest
02:00 (57:00)
15/22
[Inversions] Transition
03:00 (01:00:00)
16/22
[Backbends & Counterposes] Locust (Salabhasana) or Bow (Dhanurasana) - 1-2 rounds
03:00 (01:03:00)
17/22
[Backbends & Counterposes] Child's Pose or Rabbit Pose (counter stretch)
02:00 (01:05:00)
18/22
[Cool-Down] Seated Forward Fold (Paschimottanasana)
02:00 (01:07:00)
19/22
[Cool-Down] Supine Twist (Right + Left)
02:00 (01:09:00)
20/22
[Cool-Down] Transition to Savasana
01:00 (01:10:00)
21/22
[Savasana] Final Relaxation
05:00 (01:15:00)
22/22
