Sequence
1. Hero’s Pose (five breaths)
2. Child’s Pose
3. Table Top to Cat / Cow (4 times)
4. Sunbird (Right Arm/Left Leg Up)
or Awkward Plank
5. Table Top to Sunbird (Left Arm/Right Leg Up) or Awkward Plank
6. Table Top to Hero’s Pose
Downward Dog / (Invite to Walk the Dog)
7. Plank Pose
8. Side Plank on right (option for Tree Legs)
9. Wild Thing (Palm faces the sky)
10. Flip to Fallen Triangle
11. Plank
12. Side Plank on left (option for Tree Legs)
13. Wild Thing (face hand, palm faces the sky)
14. Flip to Fallen Triangle
15. Vinyasa – Inhale Plank
16. Exhale Chatturanga
17. Inhale Cobra
or Upward Dog
18. Exhale Downward Dog
19. Forward fold
20. Half forward fold
21. Mountain
22. Chair
23. Forward Fold
24. Half Forward Fold
25. Vinyasa
26. One Legged Downward Dog (right leg up)
27. Warrior 1
28. Warrior 2
29. Reverse Warrior
30. Cartwheel the Arms to a Runner’s Lunge
31. Pigeon Pose
32. Half Splits
33. Warrior 3
34. Tree
35. Dancer’s
36. Sugarcane Pose
37. Standing Splits
38. (Cartwheel the arms to the front of the mat) Forward Fold
39. Half-Forward Fold
40. Vinyasa
41. One Legged Downward Dog with left leg up
42. Warrior 1 (Left Leg Between Hands, Right foot goes to a 45 angle to the back of the mat)
43. Warrior 2
44. Reverse Warrior
45. (Cartwheel the arms) Runner’s Lunge
46. Pigeon
47. Half Splits / Warrior 3
48. Tree
49. Dancer’s
50. Sugarcane
51. Standing Splits
52. Forward Fold
53. Half Forward Fold
54. Malasana
55. Vinyasa
56. Dandasana
57. Head to knee pose on left side
58. Head to knee pose on right side
59. Spread Leg Forward Fold
60. Dandasana
61. Boat Pose
62. Reclining Pigeon on Right
63. Reclined Cross Leg Twist on Left
64. Knees to Chest Pose
65. Reclining Pigeon on Left
66. Reclined Cross Leg Twist on Right
67. Knees to Chest Pose
68. Bridge Pose (option for Wheel Pose)
69. Stay here, or go into Wheel Pose
70. Knees to Chest Pose
71. Happy Baby (five breaths)
72. Plow Pose (five breaths)
73. Shoulder Stand
74. Shoulder Stand Exit
75. Savasana