Ashtanga Classics

Half Primary A

Primary
47 postures 373 counts ~59 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Urdhva Dhanurasana 3 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half Primary B

Primary
39 postures 278 counts ~43 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Bhujapidasana 8 ct
  • Kurmasana 9 ct
  • Supta Kurmasana 9 ct
  • Baddha Konasana 10 ct
  • Upavishta Konasana 8 ct
  • Supta Konasana 11 ct
  • Supta Padangusthasana 22 ct
  • Ubhaya Padangusthasana 10 ct
  • Setu Bandhasana 8 ct
  • Urdhva Dhanurasana 3 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Sapta inhale Inhale, jump around hands, cross feet
Astau hold Exhale, fold chin down
Nava inhale Inhale, lift up
exhale Exhale, Bakasana
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, feet together
Astau hold Exhale, fold, chest forward (A)
Nava inhale Inhale, up
Dasa hold Exhale, fold, head down (B)
Ekādasa inhale Inhale, up
exhale Exhale
Duadasa inhale Inhale, lift up
Trayodasa exhale Exhale, jump back, Chaturanga
Caturdasa inhale Inhale, Upward-Facing Dog
Pancadasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, hold feet
Astau hold Exhale, fold. 5 Breaths.
Nava inhale Inhale, look up. Exhale
Dasa inhale Inhale, lift up, look up. Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up, take toes
Nava hold Inhale, roll up, hold
exhale Exhale, down
Dasa inhale Inhale, look up
exhale Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, right leg up, take toe
Nava hold Exhale, fold
Dasa inhale Inhale, head down
Ekádasa exhale Exhale, externally rotate right leg to the side, look left
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, head down only
Pancadasa exhale Exhale, leg down
Sodasa inhale Inhale, left leg up, hold toe
Saptadasa hold Exhale, fold
Astaudasa inhale Inhale, head down
Ekunavimsatiḥ exhale Exhale, externally rotate left leg to the side, look right
Vimsatih inhale Inhale, leg to the front
Ekavimsatiḥ hold Exhale, fold
Duavimsatiḥ inhale Inhale, head down
Trayovimsatiḥ exhale Exhale, leg down
Caturvimsatih inhale Inhale, Chakrasana
exhale Exhale, Chaturanga
Pancavimsatiḥ inhale Inhale, Upward-Facing Dog
Şatvimsatiḥ exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up
exhale Exhale, take toes
Nava hold Inhale, roll up, look up
exhale Exhale, down
Dasa inhale Inhale, lift up
Ekadaša exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Jump through, lie down
Astau exhale Prepare — feet out, arms crossed under the body
Nava hold Lift up onto the crown into the bridge — 5 breaths
Dasa exhale Come down
Ekadasa inhale Chakrasana — roll back
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Full Primary

Primary
56 postures 468 counts ~70 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Bhujapidasana 8 ct
  • Kurmasana 9 ct
  • Supta Kurmasana 9 ct
  • Baddha Konasana 10 ct
  • Upavishta Konasana 8 ct
  • Supta Konasana 11 ct
  • Supta Padangusthasana 22 ct
  • Ubhaya Padangusthasana 10 ct
  • Setu Bandhasana 8 ct
  • Urdhva Dhanurasana 3 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump around hands, cross feet
Astau hold Exhale, fold chin down
Nava inhale Inhale, lift up
exhale Exhale, Bakasana
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, feet together
Astau hold Exhale, fold, chest forward (A)
Nava inhale Inhale, up
Dasa hold Exhale, fold, head down (B)
Ekādasa inhale Inhale, up
exhale Exhale
Duadasa inhale Inhale, lift up
Trayodasa exhale Exhale, jump back, Chaturanga
Caturdasa inhale Inhale, Upward-Facing Dog
Pancadasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, hold feet
Astau hold Exhale, fold. 5 Breaths.
Nava inhale Inhale, look up. Exhale
Dasa inhale Inhale, lift up, look up. Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up, take toes
Nava hold Inhale, roll up, hold
exhale Exhale, down
Dasa inhale Inhale, look up
exhale Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, right leg up, take toe
Nava hold Exhale, fold
Dasa inhale Inhale, head down
Ekádasa exhale Exhale, externally rotate right leg to the side, look left
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, head down only
Pancadasa exhale Exhale, leg down
Sodasa inhale Inhale, left leg up, hold toe
Saptadasa hold Exhale, fold
Astaudasa inhale Inhale, head down
Ekunavimsatiḥ exhale Exhale, externally rotate left leg to the side, look right
Vimsatih inhale Inhale, leg to the front
Ekavimsatiḥ hold Exhale, fold
Duavimsatiḥ inhale Inhale, head down
Trayovimsatiḥ exhale Exhale, leg down
Caturvimsatih inhale Inhale, Chakrasana
exhale Exhale, Chaturanga
Pancavimsatiḥ inhale Inhale, Upward-Facing Dog
Şatvimsatiḥ exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up
exhale Exhale, take toes
Nava hold Inhale, roll up, look up
exhale Exhale, down
Dasa inhale Inhale, lift up
Ekadaša exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Jump through, lie down
Astau exhale Prepare — feet out, arms crossed under the body
Nava hold Lift up onto the crown into the bridge — 5 breaths
Dasa exhale Come down
Ekadasa inhale Chakrasana — roll back
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half Intermediate A

Intermediate
48 postures 325 counts ~56 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half Intermediate B

Intermediate
57 postures 413 counts ~66 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Bharadvajasana 12 ct
  • Ardha Matsyendrasana 12 ct
  • Eka Pada Sirsasana 16 ct
  • Dvi Pada Sirsasana 6 ct
  • Yoganidrasana 5 ct
  • Tittibhasana A & B 8 ct
  • Pincha Mayurasana 5 ct
  • Karandavasana 9 ct
  • Mayurasana 10 ct
  • Nakrasana 8 ct
  • Vatayanasana 12 ct
  • Parighasana 12 ct
  • Gomukhasana A & B 14 ct
  • Supta Urdhva Pada Vajrasana 16 ct
  • Mukta Hasta Sirsasana A 5 ct
  • Mukta Hasta Sirsasana B 5 ct
  • Mukta Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana A 5 ct
  • Baddha Hasta Sirsasana B 5 ct
  • Baddha Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana D 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump around right side
Astau hold Exhale, fold forward, hold wrist, five breaths
Nava inhale Inhale, come up, prayer hands
exhale Exhale
Dasa inhale Inhale, lift up, chin to shin
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump around left side
Pancadasa hold Exhale, fold forward, five breaths
Sodasa inhale Inhale, come up, prayer hands
exhale Exhale
Saptadasa inhale Inhale, lift up, chin to shin
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Inhale, jump legs around, legs behind head, five breaths
Astau hold Inhale, lift up, five breaths
Nava inhale Bakasana
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau hold Legs behind head, five breaths
Nava inhale Inhale, Chakrasana, land in Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Tittibhasana A — 5 breaths
Astau hold Tittibhasana B — hands behind the back, legs extended, 5 breaths
Nava hold Tittibhasana C — ten steps forward and ten steps back
Dasa hold Tittibhasana D — wrap the ankles, 5 breaths
Ekadasa exhale Lower down
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Prepare
Astau hold Inhale, lift up, five breaths
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Tripod headstand, prepare
Astau exhale Pincha Mayurasana — forearm balance
Nava exhale Fold the legs into Padmasana
Dasa hold Lower the lotus onto the upper arms — 5 breaths
Ekadasa inhale Lift back up to Pincha Mayurasana
Dvadasa exhale Lower down
Trayodasa exhale Chaturanga
Caturdasa inhale Upward Dog
Pancadasa exhale Downward Dog
Ekam inhale Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
Dve hold Fold forward, head between arms
Trini inhale Inhale, look up
Catvari inhale Jump back
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Astau inhale Inhale, jump forward, look up
Nava hold Exhale, fold forward, head between arms
inhale Inhale, Samsthiti
Ekam inhale Arms up, gaze up
Dve exhale Fold forward
Trini inhale Head up
Catvari hold Chaturanga; hop forward 5 and back 5 (crocodile)
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Jump through / forward
Astau exhale Samasthiti
Sapta inhale Right foot in half lotus, knee to the floor
Astau hold Arms wrapped, hands in prayer, twist — 5 breaths (right)
Nava inhale Release, hands down
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Left foot in half lotus, knee to the floor
Caturdasa hold Arms wrapped, hands in prayer, twist — 5 breaths (left)
Pancadasa inhale Release, hands down
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Kneel, extend the right leg out to the side
Astau hold Side bend over the right leg, bind — 5 breaths (right)
Nava inhale Rise up
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Kneel, extend the left leg out to the side
Caturdasa hold Side bend over the left leg, bind — 5 breaths (left)
Pancadasa inhale Rise up
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
hold Take position right side, five breaths
Astau hold Lift arms, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
hold Take position left side, five breaths
Caturdasa hold Lift arms, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau inhale Lift legs, right half-lotus, bind foot to hand
exhale Exhale
Nava hold Inhale, roll up, twist right, five breaths
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, lie down
Pancadasa inhale Lift legs, left half-lotus, bind foot to hand
exhale Exhale
Sodasa hold Inhale, roll up, twist left, five breaths
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Mukta Hasta Sirsasana A — tripod-free headstand, arms forward, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana B — arms out to the sides, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana C — palms up under the shoulders, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Baddha Hasta Sirsasana C — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Baddha Hasta Sirsasana D — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Full Intermediate

Intermediate
69 postures 505 counts ~80 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Bharadvajasana 12 ct
  • Ardha Matsyendrasana 12 ct
  • Eka Pada Sirsasana 16 ct
  • Dvi Pada Sirsasana 6 ct
  • Yoganidrasana 5 ct
  • Tittibhasana A & B 8 ct
  • Pincha Mayurasana 5 ct
  • Karandavasana 9 ct
  • Mayurasana 10 ct
  • Nakrasana 8 ct
  • Vatayanasana 12 ct
  • Parighasana 12 ct
  • Gomukhasana A & B 14 ct
  • Supta Urdhva Pada Vajrasana 16 ct
  • Mukta Hasta Sirsasana A 5 ct
  • Mukta Hasta Sirsasana B 5 ct
  • Mukta Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana A 5 ct
  • Baddha Hasta Sirsasana B 5 ct
  • Baddha Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana D 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump around right side
Astau hold Exhale, fold forward, hold wrist, five breaths
Nava inhale Inhale, come up, prayer hands
exhale Exhale
Dasa inhale Inhale, lift up, chin to shin
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump around left side
Pancadasa hold Exhale, fold forward, five breaths
Sodasa inhale Inhale, come up, prayer hands
exhale Exhale
Saptadasa inhale Inhale, lift up, chin to shin
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Inhale, jump legs around, legs behind head, five breaths
Astau hold Inhale, lift up, five breaths
Nava inhale Bakasana
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau hold Legs behind head, five breaths
Nava inhale Inhale, Chakrasana, land in Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Tittibhasana A — 5 breaths
Astau hold Tittibhasana B — hands behind the back, legs extended, 5 breaths
Nava hold Tittibhasana C — ten steps forward and ten steps back
Dasa hold Tittibhasana D — wrap the ankles, 5 breaths
Ekadasa exhale Lower down
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Prepare
Astau hold Inhale, lift up, five breaths
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Tripod headstand, prepare
Astau exhale Pincha Mayurasana — forearm balance
Nava exhale Fold the legs into Padmasana
Dasa hold Lower the lotus onto the upper arms — 5 breaths
Ekadasa inhale Lift back up to Pincha Mayurasana
Dvadasa exhale Lower down
Trayodasa exhale Chaturanga
Caturdasa inhale Upward Dog
Pancadasa exhale Downward Dog
Ekam inhale Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
Dve hold Fold forward, head between arms
Trini inhale Inhale, look up
Catvari inhale Jump back
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Astau inhale Inhale, jump forward, look up
Nava hold Exhale, fold forward, head between arms
inhale Inhale, Samsthiti
Ekam inhale Arms up, gaze up
Dve exhale Fold forward
Trini inhale Head up
Catvari hold Chaturanga; hop forward 5 and back 5 (crocodile)
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Jump through / forward
Astau exhale Samasthiti
Sapta inhale Right foot in half lotus, knee to the floor
Astau hold Arms wrapped, hands in prayer, twist — 5 breaths (right)
Nava inhale Release, hands down
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Left foot in half lotus, knee to the floor
Caturdasa hold Arms wrapped, hands in prayer, twist — 5 breaths (left)
Pancadasa inhale Release, hands down
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Kneel, extend the right leg out to the side
Astau hold Side bend over the right leg, bind — 5 breaths (right)
Nava inhale Rise up
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Kneel, extend the left leg out to the side
Caturdasa hold Side bend over the left leg, bind — 5 breaths (left)
Pancadasa inhale Rise up
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
hold Take position right side, five breaths
Astau hold Lift arms, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
hold Take position left side, five breaths
Caturdasa hold Lift arms, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau inhale Lift legs, right half-lotus, bind foot to hand
exhale Exhale
Nava hold Inhale, roll up, twist right, five breaths
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, lie down
Pancadasa inhale Lift legs, left half-lotus, bind foot to hand
exhale Exhale
Sodasa hold Inhale, roll up, twist left, five breaths
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Mukta Hasta Sirsasana A — tripod-free headstand, arms forward, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana B — arms out to the sides, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana C — palms up under the shoulders, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Baddha Hasta Sirsasana C — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Baddha Hasta Sirsasana D — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half & Half A/A

Half & Half
61 postures 469 counts ~74 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half & Half A/B

Half & Half
70 postures 557 counts ~84 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Bharadvajasana 12 ct
  • Ardha Matsyendrasana 12 ct
  • Eka Pada Sirsasana 16 ct
  • Dvi Pada Sirsasana 6 ct
  • Yoganidrasana 5 ct
  • Tittibhasana A & B 8 ct
  • Pincha Mayurasana 5 ct
  • Karandavasana 9 ct
  • Mayurasana 10 ct
  • Nakrasana 8 ct
  • Vatayanasana 12 ct
  • Parighasana 12 ct
  • Gomukhasana A & B 14 ct
  • Supta Urdhva Pada Vajrasana 16 ct
  • Mukta Hasta Sirsasana A 5 ct
  • Mukta Hasta Sirsasana B 5 ct
  • Mukta Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana A 5 ct
  • Baddha Hasta Sirsasana B 5 ct
  • Baddha Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana D 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump around right side
Astau hold Exhale, fold forward, hold wrist, five breaths
Nava inhale Inhale, come up, prayer hands
exhale Exhale
Dasa inhale Inhale, lift up, chin to shin
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump around left side
Pancadasa hold Exhale, fold forward, five breaths
Sodasa inhale Inhale, come up, prayer hands
exhale Exhale
Saptadasa inhale Inhale, lift up, chin to shin
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Inhale, jump legs around, legs behind head, five breaths
Astau hold Inhale, lift up, five breaths
Nava inhale Bakasana
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau hold Legs behind head, five breaths
Nava inhale Inhale, Chakrasana, land in Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Tittibhasana A — 5 breaths
Astau hold Tittibhasana B — hands behind the back, legs extended, 5 breaths
Nava hold Tittibhasana C — ten steps forward and ten steps back
Dasa hold Tittibhasana D — wrap the ankles, 5 breaths
Ekadasa exhale Lower down
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Prepare
Astau hold Inhale, lift up, five breaths
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Tripod headstand, prepare
Astau exhale Pincha Mayurasana — forearm balance
Nava exhale Fold the legs into Padmasana
Dasa hold Lower the lotus onto the upper arms — 5 breaths
Ekadasa inhale Lift back up to Pincha Mayurasana
Dvadasa exhale Lower down
Trayodasa exhale Chaturanga
Caturdasa inhale Upward Dog
Pancadasa exhale Downward Dog
Ekam inhale Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
Dve hold Fold forward, head between arms
Trini inhale Inhale, look up
Catvari inhale Jump back
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Astau inhale Inhale, jump forward, look up
Nava hold Exhale, fold forward, head between arms
inhale Inhale, Samsthiti
Ekam inhale Arms up, gaze up
Dve exhale Fold forward
Trini inhale Head up
Catvari hold Chaturanga; hop forward 5 and back 5 (crocodile)
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Jump through / forward
Astau exhale Samasthiti
Sapta inhale Right foot in half lotus, knee to the floor
Astau hold Arms wrapped, hands in prayer, twist — 5 breaths (right)
Nava inhale Release, hands down
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Left foot in half lotus, knee to the floor
Caturdasa hold Arms wrapped, hands in prayer, twist — 5 breaths (left)
Pancadasa inhale Release, hands down
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Kneel, extend the right leg out to the side
Astau hold Side bend over the right leg, bind — 5 breaths (right)
Nava inhale Rise up
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Kneel, extend the left leg out to the side
Caturdasa hold Side bend over the left leg, bind — 5 breaths (left)
Pancadasa inhale Rise up
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
hold Take position right side, five breaths
Astau hold Lift arms, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
hold Take position left side, five breaths
Caturdasa hold Lift arms, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau inhale Lift legs, right half-lotus, bind foot to hand
exhale Exhale
Nava hold Inhale, roll up, twist right, five breaths
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, lie down
Pancadasa inhale Lift legs, left half-lotus, bind foot to hand
exhale Exhale
Sodasa hold Inhale, roll up, twist left, five breaths
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Mukta Hasta Sirsasana A — tripod-free headstand, arms forward, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana B — arms out to the sides, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana C — palms up under the shoulders, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Baddha Hasta Sirsasana C — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Baddha Hasta Sirsasana D — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half & Half B/A

Half & Half
53 postures 374 counts ~58 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Bhujapidasana 8 ct
  • Kurmasana 9 ct
  • Supta Kurmasana 9 ct
  • Baddha Konasana 10 ct
  • Upavishta Konasana 8 ct
  • Supta Konasana 11 ct
  • Supta Padangusthasana 22 ct
  • Ubhaya Padangusthasana 10 ct
  • Setu Bandhasana 8 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Sapta inhale Inhale, jump around hands, cross feet
Astau hold Exhale, fold chin down
Nava inhale Inhale, lift up
exhale Exhale, Bakasana
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, feet together
Astau hold Exhale, fold, chest forward (A)
Nava inhale Inhale, up
Dasa hold Exhale, fold, head down (B)
Ekādasa inhale Inhale, up
exhale Exhale
Duadasa inhale Inhale, lift up
Trayodasa exhale Exhale, jump back, Chaturanga
Caturdasa inhale Inhale, Upward-Facing Dog
Pancadasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, hold feet
Astau hold Exhale, fold. 5 Breaths.
Nava inhale Inhale, look up. Exhale
Dasa inhale Inhale, lift up, look up. Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up, take toes
Nava hold Inhale, roll up, hold
exhale Exhale, down
Dasa inhale Inhale, look up
exhale Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, right leg up, take toe
Nava hold Exhale, fold
Dasa inhale Inhale, head down
Ekádasa exhale Exhale, externally rotate right leg to the side, look left
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, head down only
Pancadasa exhale Exhale, leg down
Sodasa inhale Inhale, left leg up, hold toe
Saptadasa hold Exhale, fold
Astaudasa inhale Inhale, head down
Ekunavimsatiḥ exhale Exhale, externally rotate left leg to the side, look right
Vimsatih inhale Inhale, leg to the front
Ekavimsatiḥ hold Exhale, fold
Duavimsatiḥ inhale Inhale, head down
Trayovimsatiḥ exhale Exhale, leg down
Caturvimsatih inhale Inhale, Chakrasana
exhale Exhale, Chaturanga
Pancavimsatiḥ inhale Inhale, Upward-Facing Dog
Şatvimsatiḥ exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up
exhale Exhale, take toes
Nava hold Inhale, roll up, look up
exhale Exhale, down
Dasa inhale Inhale, lift up
Ekadaša exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Jump through, lie down
Astau exhale Prepare — feet out, arms crossed under the body
Nava hold Lift up onto the crown into the bridge — 5 breaths
Dasa exhale Come down
Ekadasa inhale Chakrasana — roll back
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half & Half B/B

Half & Half
62 postures 462 counts ~68 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Bhujapidasana 8 ct
  • Kurmasana 9 ct
  • Supta Kurmasana 9 ct
  • Baddha Konasana 10 ct
  • Upavishta Konasana 8 ct
  • Supta Konasana 11 ct
  • Supta Padangusthasana 22 ct
  • Ubhaya Padangusthasana 10 ct
  • Setu Bandhasana 8 ct
  • Bharadvajasana 12 ct
  • Ardha Matsyendrasana 12 ct
  • Eka Pada Sirsasana 16 ct
  • Dvi Pada Sirsasana 6 ct
  • Yoganidrasana 5 ct
  • Tittibhasana A & B 8 ct
  • Pincha Mayurasana 5 ct
  • Karandavasana 9 ct
  • Mayurasana 10 ct
  • Nakrasana 8 ct
  • Vatayanasana 12 ct
  • Parighasana 12 ct
  • Gomukhasana A & B 14 ct
  • Supta Urdhva Pada Vajrasana 16 ct
  • Mukta Hasta Sirsasana A 5 ct
  • Mukta Hasta Sirsasana B 5 ct
  • Mukta Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana A 5 ct
  • Baddha Hasta Sirsasana B 5 ct
  • Baddha Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana D 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Sapta inhale Inhale, jump around hands, cross feet
Astau hold Exhale, fold chin down
Nava inhale Inhale, lift up
exhale Exhale, Bakasana
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, feet together
Astau hold Exhale, fold, chest forward (A)
Nava inhale Inhale, up
Dasa hold Exhale, fold, head down (B)
Ekādasa inhale Inhale, up
exhale Exhale
Duadasa inhale Inhale, lift up
Trayodasa exhale Exhale, jump back, Chaturanga
Caturdasa inhale Inhale, Upward-Facing Dog
Pancadasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, hold feet
Astau hold Exhale, fold. 5 Breaths.
Nava inhale Inhale, look up. Exhale
Dasa inhale Inhale, lift up, look up. Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up, take toes
Nava hold Inhale, roll up, hold
exhale Exhale, down
Dasa inhale Inhale, look up
exhale Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, right leg up, take toe
Nava hold Exhale, fold
Dasa inhale Inhale, head down
Ekádasa exhale Exhale, externally rotate right leg to the side, look left
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, head down only
Pancadasa exhale Exhale, leg down
Sodasa inhale Inhale, left leg up, hold toe
Saptadasa hold Exhale, fold
Astaudasa inhale Inhale, head down
Ekunavimsatiḥ exhale Exhale, externally rotate left leg to the side, look right
Vimsatih inhale Inhale, leg to the front
Ekavimsatiḥ hold Exhale, fold
Duavimsatiḥ inhale Inhale, head down
Trayovimsatiḥ exhale Exhale, leg down
Caturvimsatih inhale Inhale, Chakrasana
exhale Exhale, Chaturanga
Pancavimsatiḥ inhale Inhale, Upward-Facing Dog
Şatvimsatiḥ exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up
exhale Exhale, take toes
Nava hold Inhale, roll up, look up
exhale Exhale, down
Dasa inhale Inhale, lift up
Ekadaša exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Jump through, lie down
Astau exhale Prepare — feet out, arms crossed under the body
Nava hold Lift up onto the crown into the bridge — 5 breaths
Dasa exhale Come down
Ekadasa inhale Chakrasana — roll back
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump around right side
Astau hold Exhale, fold forward, hold wrist, five breaths
Nava inhale Inhale, come up, prayer hands
exhale Exhale
Dasa inhale Inhale, lift up, chin to shin
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump around left side
Pancadasa hold Exhale, fold forward, five breaths
Sodasa inhale Inhale, come up, prayer hands
exhale Exhale
Saptadasa inhale Inhale, lift up, chin to shin
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Inhale, jump legs around, legs behind head, five breaths
Astau hold Inhale, lift up, five breaths
Nava inhale Bakasana
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau hold Legs behind head, five breaths
Nava inhale Inhale, Chakrasana, land in Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Tittibhasana A — 5 breaths
Astau hold Tittibhasana B — hands behind the back, legs extended, 5 breaths
Nava hold Tittibhasana C — ten steps forward and ten steps back
Dasa hold Tittibhasana D — wrap the ankles, 5 breaths
Ekadasa exhale Lower down
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Prepare
Astau hold Inhale, lift up, five breaths
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Tripod headstand, prepare
Astau exhale Pincha Mayurasana — forearm balance
Nava exhale Fold the legs into Padmasana
Dasa hold Lower the lotus onto the upper arms — 5 breaths
Ekadasa inhale Lift back up to Pincha Mayurasana
Dvadasa exhale Lower down
Trayodasa exhale Chaturanga
Caturdasa inhale Upward Dog
Pancadasa exhale Downward Dog
Ekam inhale Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
Dve hold Fold forward, head between arms
Trini inhale Inhale, look up
Catvari inhale Jump back
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Astau inhale Inhale, jump forward, look up
Nava hold Exhale, fold forward, head between arms
inhale Inhale, Samsthiti
Ekam inhale Arms up, gaze up
Dve exhale Fold forward
Trini inhale Head up
Catvari hold Chaturanga; hop forward 5 and back 5 (crocodile)
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Jump through / forward
Astau exhale Samasthiti
Sapta inhale Right foot in half lotus, knee to the floor
Astau hold Arms wrapped, hands in prayer, twist — 5 breaths (right)
Nava inhale Release, hands down
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Left foot in half lotus, knee to the floor
Caturdasa hold Arms wrapped, hands in prayer, twist — 5 breaths (left)
Pancadasa inhale Release, hands down
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Kneel, extend the right leg out to the side
Astau hold Side bend over the right leg, bind — 5 breaths (right)
Nava inhale Rise up
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Kneel, extend the left leg out to the side
Caturdasa hold Side bend over the left leg, bind — 5 breaths (left)
Pancadasa inhale Rise up
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
hold Take position right side, five breaths
Astau hold Lift arms, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
hold Take position left side, five breaths
Caturdasa hold Lift arms, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau inhale Lift legs, right half-lotus, bind foot to hand
exhale Exhale
Nava hold Inhale, roll up, twist right, five breaths
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, lie down
Pancadasa inhale Lift legs, left half-lotus, bind foot to hand
exhale Exhale
Sodasa hold Inhale, roll up, twist left, five breaths
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Mukta Hasta Sirsasana A — tripod-free headstand, arms forward, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana B — arms out to the sides, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana C — palms up under the shoulders, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Baddha Hasta Sirsasana C — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Baddha Hasta Sirsasana D — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Third A — Hips

Third Series
32 postures 223 counts ~35 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Vasishthasana 12 ct
  • Vishvamitrasana 13 ct
  • Kasyapasana 14 ct
  • Chakorasana 10 ct
  • Bhairavasana 16 ct
  • Skandasana 12 ct
  • Durvasana 12 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta hold right leg around right arm, turn to right side, left arm upward, five breaths
Astau inhale+exhale left arm down to side, exhale
Nava inhale shift forward into arms, back leg lifts
Dasa exhale back to chaturanga
Ekadasa inhale upward dog
Dvadasa exhale down dog
Trayodasa hold left leg around left arm, turn to left side, right arm upward, five breaths
Caturdasa inhale+exhale right arm down to side, exhale
Pancadasa inhale shift forward into arms, back leg lifts
Sodasa exhale back to chaturanga
Saptadasa inhale upward dog
Astadasa exhale down dog
Ekam exhale vinyasa from standing (1-6)
Sapta inhale+exhale turn to right side, left leg stacked on right, left arm to left side, exhale
Astau inhale+exhale reach left arm up, exhale
Nava hold lift left leg up take big toe, five breaths; exhale leg down to side
Dasa inhale+exhale left arm to side
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale+exhale turn to left side, right leg stacked on left, right arm to right side, exhale
Caturdasa inhale+exhale reach right arm up, exhale
Pancadasa hold lift right leg up take big toe, five breaths; exhale right leg down to side
Sodasa inhale+exhale right arm to side
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lie down, left leg extended, five breaths
Nava inhale+exhale roll up to seated hands in prayer, exhale
Dasa inhale lift up to Chakorasana
Ekadasa exhale jump back to chaturanga
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Pancadasa hold lie down, right leg extended, five breaths
Sodasa inhale+exhale roll up to seated hands in prayer, exhale
Saptadasa inhale lift up to Chakorasana
Astadasa exhale jump back to chaturanga
Ekonavimsatih exhale upward dog
Vimsatih exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lift up chin to shin, five breaths
Nava exhale jump back to chaturanga
Dasa inhale upward dog
Ekadasa exhale downward dog
Dvadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Trayodasa hold lift up chin to shin, five breaths
Caturdasa exhale jump back to chaturanga
Pancadasa inhale upward dog
Sodasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau inhale lift up to Chakorasana
Nava exhale jump back to down dog and turn to right side plank, left arm to side
Dasa hold left arm up, 5 breaths, exhale hand down to side
Ekadasa inhale jump through to Chakorasana
Dvadasa exhale jump back to chaturanga
Trayodasa inhale upward dog
Caturdasa exhale downward dog
Pancadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Sodasa inhale lift up to Chakorasana
Saptadasa exhale jump back to down dog and turn to left side plank, right arm to side
Astadasa hold right arm up, 5 breaths, exhale hand down to side
Ekonavimsatih inhale jump through to Chakorasana
Vimsatih exhale jump back to chaturanga
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale jump around right arm hands in prayer exhale
Astau hold stand up to folded position, exhale five breaths
Nava inhale to Chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Trayodasa inhale+exhale jump around left arm hands in prayer exhale
Caturdasa hold stand up to folded position, exhale five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down dog
Sapta inhale+exhale jump around right leg hands in prayer exhale
Astau hold stand up five breaths
Nava inhale chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down
Trayodasa inhale+exhale jump around left leg hands in prayer exhale
Caturdasa hold stand up five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Third A — Strength

Third Series
38 postures 269 counts ~43 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Urdhva Kukkutasana A 6 ct
  • Urdhva Kukkutasana B 6 ct
  • Urdhva Kukkutasana C 7 ct
  • Galavasana 10 ct
  • Eka Pada Bakasana A 10 ct
  • Eka Pada Bakasana B 10 ct
  • Kaundinyasana A 10 ct
  • Kaundinyasana B 10 ct
  • Astavakrasana A 10 ct
  • Astavakrasana B 8 ct
  • Purna Matsyendrasana 12 ct
  • Viranchyasana A 14 ct
  • Viranchyasana B 22 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta inhale+exhale tripod headstand exhale
Astau hold padmasana, exhale lower down, inhale lift up straight arms five breaths
Nava inhale tripod headstand
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale take padmasana
Nava hold lift up straight arms five breaths
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale padmasana
Nava inhale+exhale knees behind hands exhale
Dasa exhale walk legs up arms
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Sapta inhale tripod headstand
Astau exhale right leg down
Nava hold straight arms lift up five breaths
Dasa inhale tripod
Ekadasa exhale left down
Dvadasa hold straight arms lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale updog
Sodasa exhale downdog
Sapta inhale tripod
Astau exhale right side, left leg back
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg back
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, left leg forward
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg forward
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up, right leg straight back five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up, left leg straight back five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, cross straight legs around right arm, right leg over left
Nava hold head up, five breaths
Dasa inhale tripod
Ekadasa exhale left side, cross straight legs around left arm, left leg over left
Dvadasa hold head up, five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta hold jump right into position right side five breaths
Astau exhale catvari
Nava inhale up dog
Dasa exhale down dog
Ekadasa hold jump right into position left side five breaths
Dvadasa exhale catvari
Trayodasa inhale up dog
Caturdasa exhale down dog
Sapta inhale jump through
Astau hold L half lotus, R leg over L knee, twist R; 5 breaths
Nava inhale lift up
Dasa exhale jump back
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale jump through
Caturdasa hold R half lotus, L leg over R knee, twist L; 5 breaths
Pancadasa inhale lift up
Sodasa exhale jump back
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump through
Astau hold L half lotus & R leg behind head; 5 breaths
Nava hold bind the hands R arm up; 5 breaths
Dasa hold lift up 5 breaths
Ekadasa exhale jump back
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale jump through
Pancadasa hold R half lotus & L leg behind the head; 5 breaths
Sodasa hold bind the hands L arm up; 5 breaths
Saptadasa hold lift up 5 breaths
Astadasa exhale jump back
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
Sapta inhale jump through
Astau inhale R foot under, lift to heel, toes face back
Nava hold fold forward; 5 breaths
Dasa inhale head up
Dasa exhale L foot lotus
Dasa hold twist L; R hand under left knee; 5 breaths
Dasa exhale look forward; hands down
Ekadasa inhale lift up
Dvadasa exhale jump back
Trayodasa inhale up dog
Caturdasa exhale down dog
Pancadasa inhale jump through
Sodasa exhale L foot under, toes face back
Saptadasa hold fold forward; 5 breaths
Astadasa inhale head up
Astadasa exhale R foot lotus
Astadasa hold twist R, L hand under R knee; 5 breaths
Astadasa exhale look forward; hands down
Ekonavimsatih inhale lift up
Vimsatih exhale jump back
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Third A — Backbend & Balance

Third Series
36 postures 235 counts ~38 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Dvi Pada Viparita Dandasana 6 ct
  • Eka Pada Viparita Dandasana 10 ct
  • Viparita Salabhasana 5 ct
  • Ganda Bherundasana 6 ct
  • Hanumanasana 14 ct
  • Supta Trivikramasana 14 ct
  • Digasana A & B 12 ct
  • Utthita Trivikramasana 7 ct
  • Natarajasana A & B 6 ct
  • Raja Kapotasana 7 ct
  • Eka Pada Raja Kapotasana 14 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau hold legs up and all the way over, feet to the mat, walk feet forward, straight legs, big toes together; 5 breaths; walk feet back in
Nava inhale jump back up into headstand
Dasa exhale jump back caturi
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau inhale legs up and all the way over, feet to the mat
Nava hold lift the R leg; 5 breaths
Dasa exhale R leg down
Ekadasa hold L leg up; 5 breaths
Dvadasa exhale L leg down
Trayodasa inhale both legs up
Caturdasa exhale jump back caturi
Pancadasa inhale upward dog
Sodasa exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); 5 breaths
Sat exhale jump back caturi
Sapta inhale upward dog
Astau exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); backbend legs over to the floor, reach forward & grab feet with hands; 5 breaths
Sat inhale lift legs back up
Sapta exhale jump back caturi
Astau inhale upward dog
Nava exhale downward dog
Sapta hold extend right leg forward, arms straight up, palms together; 5 breaths
Astau hold fold forward over R leg; 5 breaths
Nava inhale+exhale head up. Exhale.
Dasa hold hands to prayer; 5 breaths
Ekadasa inhale lift up & go back to caturi
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa hold extend left leg forward, arms straight up, palms together; 5 breaths
Pancadasa hold fold forward over L leg; 5 breaths
Sodasa inhale+exhale head up. Exhale.
Saptadasa hold hands to prayer; 5 breaths
Astadasa inhale lift up & go back to caturi
Ekonavimsatih inhale upward dog
Vimsatih exhale downward dog
Sapta exhale jump through lie down
Astau inhale right leg
Nava hold fold, Breathe 5x
Dasa inhale extend leg
Ekadasa exhale lower the leg
Dvadasa inhale left leg
Trayodasa hold fold forward, Breathe 5x
Caturdasa inhale release the leg
Pancadasa exhale lower leg
Sodasa exhale cakrasana
Saptadasa exhale upward dog
Astadasa exhale down dog
Ekonavimsatih exhale jump forward
Vimsatih exhale fold, Samasthiti
Ekam inhale arms up palms together
Dve exhale fold
Trini inhale lift right leg
Catvari hold extend arms full pose, 5 breaths
Panca hold Arms out to the side, 5 breaths
Sat inhale arms forward
Sapta exhale fold forward
Astau inhale left leg lifts
Nava hold arms forward, 5 breaths
Dasa hold arms out to the side, 5 breaths
Ekadasa inhale arms forward
Dvadasa exhale fold forward, Samasthiti
Ekam exhale right leg up
Dve hold fold, 5 breaths
Trini exhale leg forward
Catvari inhale leave the leg
Panca inhale left leg up
Sat hold fold, 5 breaths
Sapta inhale release the leg, Samasthiti
Ekam inhale take right big toe
Dve exhale take right leg back, left arm straight
Trini inhale+exhale leg forward hold the big toe, exhale lower the leg
Catvari inhale take left big toe
Panca exhale take left leg back, right arm straight
Sat inhale+exhale leg forward hold the big toe, exhale lower the leg
Ekam inhale arms up
Dve exhale fold
Trini inhale look up
Catvari exhale jump back
Panca exhale take position, straighten arms, bend knees, feet and head touch
Sat inhale up dog
Sapta exhale down dog
Sapta inhale right leg forward
Astau exhale bend left knee, take the left foot, left foot to head
Nava inhale+exhale hands to waist, exhale
Dasa inhale pick right leg up
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale left leg forward
Pancadasa exhale bend right knee, take the right foot, right foot to head
Sodasa inhale+exhale hands to waist, exhale
Saptadasa inhale pick left leg up
Astadasa exhale catvari
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Third A — Hips + Strength

Third Series
45 postures 358 counts ~54 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Vasishthasana 12 ct
  • Vishvamitrasana 13 ct
  • Kasyapasana 14 ct
  • Chakorasana 10 ct
  • Bhairavasana 16 ct
  • Skandasana 12 ct
  • Durvasana 12 ct
  • Urdhva Kukkutasana A 6 ct
  • Urdhva Kukkutasana B 6 ct
  • Urdhva Kukkutasana C 7 ct
  • Galavasana 10 ct
  • Eka Pada Bakasana A 10 ct
  • Eka Pada Bakasana B 10 ct
  • Kaundinyasana A 10 ct
  • Kaundinyasana B 10 ct
  • Astavakrasana A 10 ct
  • Astavakrasana B 8 ct
  • Purna Matsyendrasana 12 ct
  • Viranchyasana A 14 ct
  • Viranchyasana B 22 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta hold right leg around right arm, turn to right side, left arm upward, five breaths
Astau inhale+exhale left arm down to side, exhale
Nava inhale shift forward into arms, back leg lifts
Dasa exhale back to chaturanga
Ekadasa inhale upward dog
Dvadasa exhale down dog
Trayodasa hold left leg around left arm, turn to left side, right arm upward, five breaths
Caturdasa inhale+exhale right arm down to side, exhale
Pancadasa inhale shift forward into arms, back leg lifts
Sodasa exhale back to chaturanga
Saptadasa inhale upward dog
Astadasa exhale down dog
Ekam exhale vinyasa from standing (1-6)
Sapta inhale+exhale turn to right side, left leg stacked on right, left arm to left side, exhale
Astau inhale+exhale reach left arm up, exhale
Nava hold lift left leg up take big toe, five breaths; exhale leg down to side
Dasa inhale+exhale left arm to side
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale+exhale turn to left side, right leg stacked on left, right arm to right side, exhale
Caturdasa inhale+exhale reach right arm up, exhale
Pancadasa hold lift right leg up take big toe, five breaths; exhale right leg down to side
Sodasa inhale+exhale right arm to side
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lie down, left leg extended, five breaths
Nava inhale+exhale roll up to seated hands in prayer, exhale
Dasa inhale lift up to Chakorasana
Ekadasa exhale jump back to chaturanga
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Pancadasa hold lie down, right leg extended, five breaths
Sodasa inhale+exhale roll up to seated hands in prayer, exhale
Saptadasa inhale lift up to Chakorasana
Astadasa exhale jump back to chaturanga
Ekonavimsatih exhale upward dog
Vimsatih exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lift up chin to shin, five breaths
Nava exhale jump back to chaturanga
Dasa inhale upward dog
Ekadasa exhale downward dog
Dvadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Trayodasa hold lift up chin to shin, five breaths
Caturdasa exhale jump back to chaturanga
Pancadasa inhale upward dog
Sodasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau inhale lift up to Chakorasana
Nava exhale jump back to down dog and turn to right side plank, left arm to side
Dasa hold left arm up, 5 breaths, exhale hand down to side
Ekadasa inhale jump through to Chakorasana
Dvadasa exhale jump back to chaturanga
Trayodasa inhale upward dog
Caturdasa exhale downward dog
Pancadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Sodasa inhale lift up to Chakorasana
Saptadasa exhale jump back to down dog and turn to left side plank, right arm to side
Astadasa hold right arm up, 5 breaths, exhale hand down to side
Ekonavimsatih inhale jump through to Chakorasana
Vimsatih exhale jump back to chaturanga
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale jump around right arm hands in prayer exhale
Astau hold stand up to folded position, exhale five breaths
Nava inhale to Chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Trayodasa inhale+exhale jump around left arm hands in prayer exhale
Caturdasa hold stand up to folded position, exhale five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down dog
Sapta inhale+exhale jump around right leg hands in prayer exhale
Astau hold stand up five breaths
Nava inhale chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down
Trayodasa inhale+exhale jump around left leg hands in prayer exhale
Caturdasa hold stand up five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down
Sapta inhale+exhale tripod headstand exhale
Astau hold padmasana, exhale lower down, inhale lift up straight arms five breaths
Nava inhale tripod headstand
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale take padmasana
Nava hold lift up straight arms five breaths
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale padmasana
Nava inhale+exhale knees behind hands exhale
Dasa exhale walk legs up arms
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Sapta inhale tripod headstand
Astau exhale right leg down
Nava hold straight arms lift up five breaths
Dasa inhale tripod
Ekadasa exhale left down
Dvadasa hold straight arms lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale updog
Sodasa exhale downdog
Sapta inhale tripod
Astau exhale right side, left leg back
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg back
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, left leg forward
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg forward
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up, right leg straight back five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up, left leg straight back five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, cross straight legs around right arm, right leg over left
Nava hold head up, five breaths
Dasa inhale tripod
Ekadasa exhale left side, cross straight legs around left arm, left leg over left
Dvadasa hold head up, five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta hold jump right into position right side five breaths
Astau exhale catvari
Nava inhale up dog
Dasa exhale down dog
Ekadasa hold jump right into position left side five breaths
Dvadasa exhale catvari
Trayodasa inhale up dog
Caturdasa exhale down dog
Sapta inhale jump through
Astau hold L half lotus, R leg over L knee, twist R; 5 breaths
Nava inhale lift up
Dasa exhale jump back
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale jump through
Caturdasa hold R half lotus, L leg over R knee, twist L; 5 breaths
Pancadasa inhale lift up
Sodasa exhale jump back
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump through
Astau hold L half lotus & R leg behind head; 5 breaths
Nava hold bind the hands R arm up; 5 breaths
Dasa hold lift up 5 breaths
Ekadasa exhale jump back
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale jump through
Pancadasa hold R half lotus & L leg behind the head; 5 breaths
Sodasa hold bind the hands L arm up; 5 breaths
Saptadasa hold lift up 5 breaths
Astadasa exhale jump back
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
Sapta inhale jump through
Astau inhale R foot under, lift to heel, toes face back
Nava hold fold forward; 5 breaths
Dasa inhale head up
Dasa exhale L foot lotus
Dasa hold twist L; R hand under left knee; 5 breaths
Dasa exhale look forward; hands down
Ekadasa inhale lift up
Dvadasa exhale jump back
Trayodasa inhale up dog
Caturdasa exhale down dog
Pancadasa inhale jump through
Sodasa exhale L foot under, toes face back
Saptadasa hold fold forward; 5 breaths
Astadasa inhale head up
Astadasa exhale R foot lotus
Astadasa hold twist R, L hand under R knee; 5 breaths
Astadasa exhale look forward; hands down
Ekonavimsatih inhale lift up
Vimsatih exhale jump back
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Third A — Hips + Backbend

Third Series
43 postures 324 counts ~49 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Vasishthasana 12 ct
  • Vishvamitrasana 13 ct
  • Kasyapasana 14 ct
  • Chakorasana 10 ct
  • Bhairavasana 16 ct
  • Skandasana 12 ct
  • Durvasana 12 ct
  • Dvi Pada Viparita Dandasana 6 ct
  • Eka Pada Viparita Dandasana 10 ct
  • Viparita Salabhasana 5 ct
  • Ganda Bherundasana 6 ct
  • Hanumanasana 14 ct
  • Supta Trivikramasana 14 ct
  • Digasana A & B 12 ct
  • Utthita Trivikramasana 7 ct
  • Natarajasana A & B 6 ct
  • Raja Kapotasana 7 ct
  • Eka Pada Raja Kapotasana 14 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta hold right leg around right arm, turn to right side, left arm upward, five breaths
Astau inhale+exhale left arm down to side, exhale
Nava inhale shift forward into arms, back leg lifts
Dasa exhale back to chaturanga
Ekadasa inhale upward dog
Dvadasa exhale down dog
Trayodasa hold left leg around left arm, turn to left side, right arm upward, five breaths
Caturdasa inhale+exhale right arm down to side, exhale
Pancadasa inhale shift forward into arms, back leg lifts
Sodasa exhale back to chaturanga
Saptadasa inhale upward dog
Astadasa exhale down dog
Ekam exhale vinyasa from standing (1-6)
Sapta inhale+exhale turn to right side, left leg stacked on right, left arm to left side, exhale
Astau inhale+exhale reach left arm up, exhale
Nava hold lift left leg up take big toe, five breaths; exhale leg down to side
Dasa inhale+exhale left arm to side
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale+exhale turn to left side, right leg stacked on left, right arm to right side, exhale
Caturdasa inhale+exhale reach right arm up, exhale
Pancadasa hold lift right leg up take big toe, five breaths; exhale right leg down to side
Sodasa inhale+exhale right arm to side
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lie down, left leg extended, five breaths
Nava inhale+exhale roll up to seated hands in prayer, exhale
Dasa inhale lift up to Chakorasana
Ekadasa exhale jump back to chaturanga
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Pancadasa hold lie down, right leg extended, five breaths
Sodasa inhale+exhale roll up to seated hands in prayer, exhale
Saptadasa inhale lift up to Chakorasana
Astadasa exhale jump back to chaturanga
Ekonavimsatih exhale upward dog
Vimsatih exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lift up chin to shin, five breaths
Nava exhale jump back to chaturanga
Dasa inhale upward dog
Ekadasa exhale downward dog
Dvadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Trayodasa hold lift up chin to shin, five breaths
Caturdasa exhale jump back to chaturanga
Pancadasa inhale upward dog
Sodasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau inhale lift up to Chakorasana
Nava exhale jump back to down dog and turn to right side plank, left arm to side
Dasa hold left arm up, 5 breaths, exhale hand down to side
Ekadasa inhale jump through to Chakorasana
Dvadasa exhale jump back to chaturanga
Trayodasa inhale upward dog
Caturdasa exhale downward dog
Pancadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Sodasa inhale lift up to Chakorasana
Saptadasa exhale jump back to down dog and turn to left side plank, right arm to side
Astadasa hold right arm up, 5 breaths, exhale hand down to side
Ekonavimsatih inhale jump through to Chakorasana
Vimsatih exhale jump back to chaturanga
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale jump around right arm hands in prayer exhale
Astau hold stand up to folded position, exhale five breaths
Nava inhale to Chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Trayodasa inhale+exhale jump around left arm hands in prayer exhale
Caturdasa hold stand up to folded position, exhale five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down dog
Sapta inhale+exhale jump around right leg hands in prayer exhale
Astau hold stand up five breaths
Nava inhale chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down
Trayodasa inhale+exhale jump around left leg hands in prayer exhale
Caturdasa hold stand up five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau hold legs up and all the way over, feet to the mat, walk feet forward, straight legs, big toes together; 5 breaths; walk feet back in
Nava inhale jump back up into headstand
Dasa exhale jump back caturi
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau inhale legs up and all the way over, feet to the mat
Nava hold lift the R leg; 5 breaths
Dasa exhale R leg down
Ekadasa hold L leg up; 5 breaths
Dvadasa exhale L leg down
Trayodasa inhale both legs up
Caturdasa exhale jump back caturi
Pancadasa inhale upward dog
Sodasa exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); 5 breaths
Sat exhale jump back caturi
Sapta inhale upward dog
Astau exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); backbend legs over to the floor, reach forward & grab feet with hands; 5 breaths
Sat inhale lift legs back up
Sapta exhale jump back caturi
Astau inhale upward dog
Nava exhale downward dog
Sapta hold extend right leg forward, arms straight up, palms together; 5 breaths
Astau hold fold forward over R leg; 5 breaths
Nava inhale+exhale head up. Exhale.
Dasa hold hands to prayer; 5 breaths
Ekadasa inhale lift up & go back to caturi
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa hold extend left leg forward, arms straight up, palms together; 5 breaths
Pancadasa hold fold forward over L leg; 5 breaths
Sodasa inhale+exhale head up. Exhale.
Saptadasa hold hands to prayer; 5 breaths
Astadasa inhale lift up & go back to caturi
Ekonavimsatih inhale upward dog
Vimsatih exhale downward dog
Sapta exhale jump through lie down
Astau inhale right leg
Nava hold fold, Breathe 5x
Dasa inhale extend leg
Ekadasa exhale lower the leg
Dvadasa inhale left leg
Trayodasa hold fold forward, Breathe 5x
Caturdasa inhale release the leg
Pancadasa exhale lower leg
Sodasa exhale cakrasana
Saptadasa exhale upward dog
Astadasa exhale down dog
Ekonavimsatih exhale jump forward
Vimsatih exhale fold, Samasthiti
Ekam inhale arms up palms together
Dve exhale fold
Trini inhale lift right leg
Catvari hold extend arms full pose, 5 breaths
Panca hold Arms out to the side, 5 breaths
Sat inhale arms forward
Sapta exhale fold forward
Astau inhale left leg lifts
Nava hold arms forward, 5 breaths
Dasa hold arms out to the side, 5 breaths
Ekadasa inhale arms forward
Dvadasa exhale fold forward, Samasthiti
Ekam exhale right leg up
Dve hold fold, 5 breaths
Trini exhale leg forward
Catvari inhale leave the leg
Panca inhale left leg up
Sat hold fold, 5 breaths
Sapta inhale release the leg, Samasthiti
Ekam inhale take right big toe
Dve exhale take right leg back, left arm straight
Trini inhale+exhale leg forward hold the big toe, exhale lower the leg
Catvari inhale take left big toe
Panca exhale take left leg back, right arm straight
Sat inhale+exhale leg forward hold the big toe, exhale lower the leg
Ekam inhale arms up
Dve exhale fold
Trini inhale look up
Catvari exhale jump back
Panca exhale take position, straighten arms, bend knees, feet and head touch
Sat inhale up dog
Sapta exhale down dog
Sapta inhale right leg forward
Astau exhale bend left knee, take the left foot, left foot to head
Nava inhale+exhale hands to waist, exhale
Dasa inhale pick right leg up
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale left leg forward
Pancadasa exhale bend right knee, take the right foot, right foot to head
Sodasa inhale+exhale hands to waist, exhale
Saptadasa inhale pick left leg up
Astadasa exhale catvari
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Third A — Strength + Backbend

Third Series
49 postures 370 counts ~57 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Urdhva Kukkutasana A 6 ct
  • Urdhva Kukkutasana B 6 ct
  • Urdhva Kukkutasana C 7 ct
  • Galavasana 10 ct
  • Eka Pada Bakasana A 10 ct
  • Eka Pada Bakasana B 10 ct
  • Kaundinyasana A 10 ct
  • Kaundinyasana B 10 ct
  • Astavakrasana A 10 ct
  • Astavakrasana B 8 ct
  • Purna Matsyendrasana 12 ct
  • Viranchyasana A 14 ct
  • Viranchyasana B 22 ct
  • Dvi Pada Viparita Dandasana 6 ct
  • Eka Pada Viparita Dandasana 10 ct
  • Viparita Salabhasana 5 ct
  • Ganda Bherundasana 6 ct
  • Hanumanasana 14 ct
  • Supta Trivikramasana 14 ct
  • Digasana A & B 12 ct
  • Utthita Trivikramasana 7 ct
  • Natarajasana A & B 6 ct
  • Raja Kapotasana 7 ct
  • Eka Pada Raja Kapotasana 14 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta inhale+exhale tripod headstand exhale
Astau hold padmasana, exhale lower down, inhale lift up straight arms five breaths
Nava inhale tripod headstand
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale take padmasana
Nava hold lift up straight arms five breaths
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale padmasana
Nava inhale+exhale knees behind hands exhale
Dasa exhale walk legs up arms
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Sapta inhale tripod headstand
Astau exhale right leg down
Nava hold straight arms lift up five breaths
Dasa inhale tripod
Ekadasa exhale left down
Dvadasa hold straight arms lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale updog
Sodasa exhale downdog
Sapta inhale tripod
Astau exhale right side, left leg back
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg back
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, left leg forward
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg forward
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up, right leg straight back five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up, left leg straight back five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, cross straight legs around right arm, right leg over left
Nava hold head up, five breaths
Dasa inhale tripod
Ekadasa exhale left side, cross straight legs around left arm, left leg over left
Dvadasa hold head up, five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta hold jump right into position right side five breaths
Astau exhale catvari
Nava inhale up dog
Dasa exhale down dog
Ekadasa hold jump right into position left side five breaths
Dvadasa exhale catvari
Trayodasa inhale up dog
Caturdasa exhale down dog
Sapta inhale jump through
Astau hold L half lotus, R leg over L knee, twist R; 5 breaths
Nava inhale lift up
Dasa exhale jump back
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale jump through
Caturdasa hold R half lotus, L leg over R knee, twist L; 5 breaths
Pancadasa inhale lift up
Sodasa exhale jump back
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump through
Astau hold L half lotus & R leg behind head; 5 breaths
Nava hold bind the hands R arm up; 5 breaths
Dasa hold lift up 5 breaths
Ekadasa exhale jump back
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale jump through
Pancadasa hold R half lotus & L leg behind the head; 5 breaths
Sodasa hold bind the hands L arm up; 5 breaths
Saptadasa hold lift up 5 breaths
Astadasa exhale jump back
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
Sapta inhale jump through
Astau inhale R foot under, lift to heel, toes face back
Nava hold fold forward; 5 breaths
Dasa inhale head up
Dasa exhale L foot lotus
Dasa hold twist L; R hand under left knee; 5 breaths
Dasa exhale look forward; hands down
Ekadasa inhale lift up
Dvadasa exhale jump back
Trayodasa inhale up dog
Caturdasa exhale down dog
Pancadasa inhale jump through
Sodasa exhale L foot under, toes face back
Saptadasa hold fold forward; 5 breaths
Astadasa inhale head up
Astadasa exhale R foot lotus
Astadasa hold twist R, L hand under R knee; 5 breaths
Astadasa exhale look forward; hands down
Ekonavimsatih inhale lift up
Vimsatih exhale jump back
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau hold legs up and all the way over, feet to the mat, walk feet forward, straight legs, big toes together; 5 breaths; walk feet back in
Nava inhale jump back up into headstand
Dasa exhale jump back caturi
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau inhale legs up and all the way over, feet to the mat
Nava hold lift the R leg; 5 breaths
Dasa exhale R leg down
Ekadasa hold L leg up; 5 breaths
Dvadasa exhale L leg down
Trayodasa inhale both legs up
Caturdasa exhale jump back caturi
Pancadasa inhale upward dog
Sodasa exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); 5 breaths
Sat exhale jump back caturi
Sapta inhale upward dog
Astau exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); backbend legs over to the floor, reach forward & grab feet with hands; 5 breaths
Sat inhale lift legs back up
Sapta exhale jump back caturi
Astau inhale upward dog
Nava exhale downward dog
Sapta hold extend right leg forward, arms straight up, palms together; 5 breaths
Astau hold fold forward over R leg; 5 breaths
Nava inhale+exhale head up. Exhale.
Dasa hold hands to prayer; 5 breaths
Ekadasa inhale lift up & go back to caturi
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa hold extend left leg forward, arms straight up, palms together; 5 breaths
Pancadasa hold fold forward over L leg; 5 breaths
Sodasa inhale+exhale head up. Exhale.
Saptadasa hold hands to prayer; 5 breaths
Astadasa inhale lift up & go back to caturi
Ekonavimsatih inhale upward dog
Vimsatih exhale downward dog
Sapta exhale jump through lie down
Astau inhale right leg
Nava hold fold, Breathe 5x
Dasa inhale extend leg
Ekadasa exhale lower the leg
Dvadasa inhale left leg
Trayodasa hold fold forward, Breathe 5x
Caturdasa inhale release the leg
Pancadasa exhale lower leg
Sodasa exhale cakrasana
Saptadasa exhale upward dog
Astadasa exhale down dog
Ekonavimsatih exhale jump forward
Vimsatih exhale fold, Samasthiti
Ekam inhale arms up palms together
Dve exhale fold
Trini inhale lift right leg
Catvari hold extend arms full pose, 5 breaths
Panca hold Arms out to the side, 5 breaths
Sat inhale arms forward
Sapta exhale fold forward
Astau inhale left leg lifts
Nava hold arms forward, 5 breaths
Dasa hold arms out to the side, 5 breaths
Ekadasa inhale arms forward
Dvadasa exhale fold forward, Samasthiti
Ekam exhale right leg up
Dve hold fold, 5 breaths
Trini exhale leg forward
Catvari inhale leave the leg
Panca inhale left leg up
Sat hold fold, 5 breaths
Sapta inhale release the leg, Samasthiti
Ekam inhale take right big toe
Dve exhale take right leg back, left arm straight
Trini inhale+exhale leg forward hold the big toe, exhale lower the leg
Catvari inhale take left big toe
Panca exhale take left leg back, right arm straight
Sat inhale+exhale leg forward hold the big toe, exhale lower the leg
Ekam inhale arms up
Dve exhale fold
Trini inhale look up
Catvari exhale jump back
Panca exhale take position, straighten arms, bend knees, feet and head touch
Sat inhale up dog
Sapta exhale down dog
Sapta inhale right leg forward
Astau exhale bend left knee, take the left foot, left foot to head
Nava inhale+exhale hands to waist, exhale
Dasa inhale pick right leg up
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale left leg forward
Pancadasa exhale bend right knee, take the right foot, right foot to head
Sodasa inhale+exhale hands to waist, exhale
Saptadasa inhale pick left leg up
Astadasa exhale catvari
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Full Third A

Third Series
56 postures 459 counts ~69 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Vasishthasana 12 ct
  • Vishvamitrasana 13 ct
  • Kasyapasana 14 ct
  • Chakorasana 10 ct
  • Bhairavasana 16 ct
  • Skandasana 12 ct
  • Durvasana 12 ct
  • Urdhva Kukkutasana A 6 ct
  • Urdhva Kukkutasana B 6 ct
  • Urdhva Kukkutasana C 7 ct
  • Galavasana 10 ct
  • Eka Pada Bakasana A 10 ct
  • Eka Pada Bakasana B 10 ct
  • Kaundinyasana A 10 ct
  • Kaundinyasana B 10 ct
  • Astavakrasana A 10 ct
  • Astavakrasana B 8 ct
  • Purna Matsyendrasana 12 ct
  • Viranchyasana A 14 ct
  • Viranchyasana B 22 ct
  • Dvi Pada Viparita Dandasana 6 ct
  • Eka Pada Viparita Dandasana 10 ct
  • Viparita Salabhasana 5 ct
  • Ganda Bherundasana 6 ct
  • Hanumanasana 14 ct
  • Supta Trivikramasana 14 ct
  • Digasana A & B 12 ct
  • Utthita Trivikramasana 7 ct
  • Natarajasana A & B 6 ct
  • Raja Kapotasana 7 ct
  • Eka Pada Raja Kapotasana 14 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Sapta hold right leg around right arm, turn to right side, left arm upward, five breaths
Astau inhale+exhale left arm down to side, exhale
Nava inhale shift forward into arms, back leg lifts
Dasa exhale back to chaturanga
Ekadasa inhale upward dog
Dvadasa exhale down dog
Trayodasa hold left leg around left arm, turn to left side, right arm upward, five breaths
Caturdasa inhale+exhale right arm down to side, exhale
Pancadasa inhale shift forward into arms, back leg lifts
Sodasa exhale back to chaturanga
Saptadasa inhale upward dog
Astadasa exhale down dog
Ekam exhale vinyasa from standing (1-6)
Sapta inhale+exhale turn to right side, left leg stacked on right, left arm to left side, exhale
Astau inhale+exhale reach left arm up, exhale
Nava hold lift left leg up take big toe, five breaths; exhale leg down to side
Dasa inhale+exhale left arm to side
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale+exhale turn to left side, right leg stacked on left, right arm to right side, exhale
Caturdasa inhale+exhale reach right arm up, exhale
Pancadasa hold lift right leg up take big toe, five breaths; exhale right leg down to side
Sodasa inhale+exhale right arm to side
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lie down, left leg extended, five breaths
Nava inhale+exhale roll up to seated hands in prayer, exhale
Dasa inhale lift up to Chakorasana
Ekadasa exhale jump back to chaturanga
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Pancadasa hold lie down, right leg extended, five breaths
Sodasa inhale+exhale roll up to seated hands in prayer, exhale
Saptadasa inhale lift up to Chakorasana
Astadasa exhale jump back to chaturanga
Ekonavimsatih exhale upward dog
Vimsatih exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lift up chin to shin, five breaths
Nava exhale jump back to chaturanga
Dasa inhale upward dog
Ekadasa exhale downward dog
Dvadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Trayodasa hold lift up chin to shin, five breaths
Caturdasa exhale jump back to chaturanga
Pancadasa inhale upward dog
Sodasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau inhale lift up to Chakorasana
Nava exhale jump back to down dog and turn to right side plank, left arm to side
Dasa hold left arm up, 5 breaths, exhale hand down to side
Ekadasa inhale jump through to Chakorasana
Dvadasa exhale jump back to chaturanga
Trayodasa inhale upward dog
Caturdasa exhale downward dog
Pancadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Sodasa inhale lift up to Chakorasana
Saptadasa exhale jump back to down dog and turn to left side plank, right arm to side
Astadasa hold right arm up, 5 breaths, exhale hand down to side
Ekonavimsatih inhale jump through to Chakorasana
Vimsatih exhale jump back to chaturanga
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale jump around right arm hands in prayer exhale
Astau hold stand up to folded position, exhale five breaths
Nava inhale to Chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Trayodasa inhale+exhale jump around left arm hands in prayer exhale
Caturdasa hold stand up to folded position, exhale five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down dog
Sapta inhale+exhale jump around right leg hands in prayer exhale
Astau hold stand up five breaths
Nava inhale chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down
Trayodasa inhale+exhale jump around left leg hands in prayer exhale
Caturdasa hold stand up five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down
Sapta inhale+exhale tripod headstand exhale
Astau hold padmasana, exhale lower down, inhale lift up straight arms five breaths
Nava inhale tripod headstand
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale take padmasana
Nava hold lift up straight arms five breaths
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale padmasana
Nava inhale+exhale knees behind hands exhale
Dasa exhale walk legs up arms
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Sapta inhale tripod headstand
Astau exhale right leg down
Nava hold straight arms lift up five breaths
Dasa inhale tripod
Ekadasa exhale left down
Dvadasa hold straight arms lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale updog
Sodasa exhale downdog
Sapta inhale tripod
Astau exhale right side, left leg back
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg back
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, left leg forward
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg forward
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up, right leg straight back five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up, left leg straight back five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, cross straight legs around right arm, right leg over left
Nava hold head up, five breaths
Dasa inhale tripod
Ekadasa exhale left side, cross straight legs around left arm, left leg over left
Dvadasa hold head up, five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta hold jump right into position right side five breaths
Astau exhale catvari
Nava inhale up dog
Dasa exhale down dog
Ekadasa hold jump right into position left side five breaths
Dvadasa exhale catvari
Trayodasa inhale up dog
Caturdasa exhale down dog
Sapta inhale jump through
Astau hold L half lotus, R leg over L knee, twist R; 5 breaths
Nava inhale lift up
Dasa exhale jump back
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale jump through
Caturdasa hold R half lotus, L leg over R knee, twist L; 5 breaths
Pancadasa inhale lift up
Sodasa exhale jump back
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump through
Astau hold L half lotus & R leg behind head; 5 breaths
Nava hold bind the hands R arm up; 5 breaths
Dasa hold lift up 5 breaths
Ekadasa exhale jump back
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale jump through
Pancadasa hold R half lotus & L leg behind the head; 5 breaths
Sodasa hold bind the hands L arm up; 5 breaths
Saptadasa hold lift up 5 breaths
Astadasa exhale jump back
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
Sapta inhale jump through
Astau inhale R foot under, lift to heel, toes face back
Nava hold fold forward; 5 breaths
Dasa inhale head up
Dasa exhale L foot lotus
Dasa hold twist L; R hand under left knee; 5 breaths
Dasa exhale look forward; hands down
Ekadasa inhale lift up
Dvadasa exhale jump back
Trayodasa inhale up dog
Caturdasa exhale down dog
Pancadasa inhale jump through
Sodasa exhale L foot under, toes face back
Saptadasa hold fold forward; 5 breaths
Astadasa inhale head up
Astadasa exhale R foot lotus
Astadasa hold twist R, L hand under R knee; 5 breaths
Astadasa exhale look forward; hands down
Ekonavimsatih inhale lift up
Vimsatih exhale jump back
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau hold legs up and all the way over, feet to the mat, walk feet forward, straight legs, big toes together; 5 breaths; walk feet back in
Nava inhale jump back up into headstand
Dasa exhale jump back caturi
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau inhale legs up and all the way over, feet to the mat
Nava hold lift the R leg; 5 breaths
Dasa exhale R leg down
Ekadasa hold L leg up; 5 breaths
Dvadasa exhale L leg down
Trayodasa inhale both legs up
Caturdasa exhale jump back caturi
Pancadasa inhale upward dog
Sodasa exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); 5 breaths
Sat exhale jump back caturi
Sapta inhale upward dog
Astau exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); backbend legs over to the floor, reach forward & grab feet with hands; 5 breaths
Sat inhale lift legs back up
Sapta exhale jump back caturi
Astau inhale upward dog
Nava exhale downward dog
Sapta hold extend right leg forward, arms straight up, palms together; 5 breaths
Astau hold fold forward over R leg; 5 breaths
Nava inhale+exhale head up. Exhale.
Dasa hold hands to prayer; 5 breaths
Ekadasa inhale lift up & go back to caturi
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa hold extend left leg forward, arms straight up, palms together; 5 breaths
Pancadasa hold fold forward over L leg; 5 breaths
Sodasa inhale+exhale head up. Exhale.
Saptadasa hold hands to prayer; 5 breaths
Astadasa inhale lift up & go back to caturi
Ekonavimsatih inhale upward dog
Vimsatih exhale downward dog
Sapta exhale jump through lie down
Astau inhale right leg
Nava hold fold, Breathe 5x
Dasa inhale extend leg
Ekadasa exhale lower the leg
Dvadasa inhale left leg
Trayodasa hold fold forward, Breathe 5x
Caturdasa inhale release the leg
Pancadasa exhale lower leg
Sodasa exhale cakrasana
Saptadasa exhale upward dog
Astadasa exhale down dog
Ekonavimsatih exhale jump forward
Vimsatih exhale fold, Samasthiti
Ekam inhale arms up palms together
Dve exhale fold
Trini inhale lift right leg
Catvari hold extend arms full pose, 5 breaths
Panca hold Arms out to the side, 5 breaths
Sat inhale arms forward
Sapta exhale fold forward
Astau inhale left leg lifts
Nava hold arms forward, 5 breaths
Dasa hold arms out to the side, 5 breaths
Ekadasa inhale arms forward
Dvadasa exhale fold forward, Samasthiti
Ekam exhale right leg up
Dve hold fold, 5 breaths
Trini exhale leg forward
Catvari inhale leave the leg
Panca inhale left leg up
Sat hold fold, 5 breaths
Sapta inhale release the leg, Samasthiti
Ekam inhale take right big toe
Dve exhale take right leg back, left arm straight
Trini inhale+exhale leg forward hold the big toe, exhale lower the leg
Catvari inhale take left big toe
Panca exhale take left leg back, right arm straight
Sat inhale+exhale leg forward hold the big toe, exhale lower the leg
Ekam inhale arms up
Dve exhale fold
Trini inhale look up
Catvari exhale jump back
Panca exhale take position, straighten arms, bend knees, feet and head touch
Sat inhale up dog
Sapta exhale down dog
Sapta inhale right leg forward
Astau exhale bend left knee, take the left foot, left foot to head
Nava inhale+exhale hands to waist, exhale
Dasa inhale pick right leg up
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale left leg forward
Pancadasa exhale bend right knee, take the right foot, right foot to head
Sodasa inhale+exhale hands to waist, exhale
Saptadasa inhale pick left leg up
Astadasa exhale catvari
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Primary A + Third Hips

Masala
60 postures 470 counts ~72 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Vasishthasana 12 ct
  • Vishvamitrasana 13 ct
  • Kasyapasana 14 ct
  • Chakorasana 10 ct
  • Bhairavasana 16 ct
  • Skandasana 12 ct
  • Durvasana 12 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta hold right leg around right arm, turn to right side, left arm upward, five breaths
Astau inhale+exhale left arm down to side, exhale
Nava inhale shift forward into arms, back leg lifts
Dasa exhale back to chaturanga
Ekadasa inhale upward dog
Dvadasa exhale down dog
Trayodasa hold left leg around left arm, turn to left side, right arm upward, five breaths
Caturdasa inhale+exhale right arm down to side, exhale
Pancadasa inhale shift forward into arms, back leg lifts
Sodasa exhale back to chaturanga
Saptadasa inhale upward dog
Astadasa exhale down dog
Ekam exhale vinyasa from standing (1-6)
Sapta inhale+exhale turn to right side, left leg stacked on right, left arm to left side, exhale
Astau inhale+exhale reach left arm up, exhale
Nava hold lift left leg up take big toe, five breaths; exhale leg down to side
Dasa inhale+exhale left arm to side
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale+exhale turn to left side, right leg stacked on left, right arm to right side, exhale
Caturdasa inhale+exhale reach right arm up, exhale
Pancadasa hold lift right leg up take big toe, five breaths; exhale right leg down to side
Sodasa inhale+exhale right arm to side
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lie down, left leg extended, five breaths
Nava inhale+exhale roll up to seated hands in prayer, exhale
Dasa inhale lift up to Chakorasana
Ekadasa exhale jump back to chaturanga
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Pancadasa hold lie down, right leg extended, five breaths
Sodasa inhale+exhale roll up to seated hands in prayer, exhale
Saptadasa inhale lift up to Chakorasana
Astadasa exhale jump back to chaturanga
Ekonavimsatih exhale upward dog
Vimsatih exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lift up chin to shin, five breaths
Nava exhale jump back to chaturanga
Dasa inhale upward dog
Ekadasa exhale downward dog
Dvadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Trayodasa hold lift up chin to shin, five breaths
Caturdasa exhale jump back to chaturanga
Pancadasa inhale upward dog
Sodasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau inhale lift up to Chakorasana
Nava exhale jump back to down dog and turn to right side plank, left arm to side
Dasa hold left arm up, 5 breaths, exhale hand down to side
Ekadasa inhale jump through to Chakorasana
Dvadasa exhale jump back to chaturanga
Trayodasa inhale upward dog
Caturdasa exhale downward dog
Pancadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Sodasa inhale lift up to Chakorasana
Saptadasa exhale jump back to down dog and turn to left side plank, right arm to side
Astadasa hold right arm up, 5 breaths, exhale hand down to side
Ekonavimsatih inhale jump through to Chakorasana
Vimsatih exhale jump back to chaturanga
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale jump around right arm hands in prayer exhale
Astau hold stand up to folded position, exhale five breaths
Nava inhale to Chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Trayodasa inhale+exhale jump around left arm hands in prayer exhale
Caturdasa hold stand up to folded position, exhale five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down dog
Sapta inhale+exhale jump around right leg hands in prayer exhale
Astau hold stand up five breaths
Nava inhale chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down
Trayodasa inhale+exhale jump around left leg hands in prayer exhale
Caturdasa hold stand up five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Primary A + Third Strength

Masala
66 postures 516 counts ~80 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Urdhva Kukkutasana A 6 ct
  • Urdhva Kukkutasana B 6 ct
  • Urdhva Kukkutasana C 7 ct
  • Galavasana 10 ct
  • Eka Pada Bakasana A 10 ct
  • Eka Pada Bakasana B 10 ct
  • Kaundinyasana A 10 ct
  • Kaundinyasana B 10 ct
  • Astavakrasana A 10 ct
  • Astavakrasana B 8 ct
  • Purna Matsyendrasana 12 ct
  • Viranchyasana A 14 ct
  • Viranchyasana B 22 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta inhale+exhale tripod headstand exhale
Astau hold padmasana, exhale lower down, inhale lift up straight arms five breaths
Nava inhale tripod headstand
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale take padmasana
Nava hold lift up straight arms five breaths
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale padmasana
Nava inhale+exhale knees behind hands exhale
Dasa exhale walk legs up arms
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Sapta inhale tripod headstand
Astau exhale right leg down
Nava hold straight arms lift up five breaths
Dasa inhale tripod
Ekadasa exhale left down
Dvadasa hold straight arms lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale updog
Sodasa exhale downdog
Sapta inhale tripod
Astau exhale right side, left leg back
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg back
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, left leg forward
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg forward
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up, right leg straight back five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up, left leg straight back five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, cross straight legs around right arm, right leg over left
Nava hold head up, five breaths
Dasa inhale tripod
Ekadasa exhale left side, cross straight legs around left arm, left leg over left
Dvadasa hold head up, five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta hold jump right into position right side five breaths
Astau exhale catvari
Nava inhale up dog
Dasa exhale down dog
Ekadasa hold jump right into position left side five breaths
Dvadasa exhale catvari
Trayodasa inhale up dog
Caturdasa exhale down dog
Sapta inhale jump through
Astau hold L half lotus, R leg over L knee, twist R; 5 breaths
Nava inhale lift up
Dasa exhale jump back
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale jump through
Caturdasa hold R half lotus, L leg over R knee, twist L; 5 breaths
Pancadasa inhale lift up
Sodasa exhale jump back
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump through
Astau hold L half lotus & R leg behind head; 5 breaths
Nava hold bind the hands R arm up; 5 breaths
Dasa hold lift up 5 breaths
Ekadasa exhale jump back
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale jump through
Pancadasa hold R half lotus & L leg behind the head; 5 breaths
Sodasa hold bind the hands L arm up; 5 breaths
Saptadasa hold lift up 5 breaths
Astadasa exhale jump back
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
Sapta inhale jump through
Astau inhale R foot under, lift to heel, toes face back
Nava hold fold forward; 5 breaths
Dasa inhale head up
Dasa exhale L foot lotus
Dasa hold twist L; R hand under left knee; 5 breaths
Dasa exhale look forward; hands down
Ekadasa inhale lift up
Dvadasa exhale jump back
Trayodasa inhale up dog
Caturdasa exhale down dog
Pancadasa inhale jump through
Sodasa exhale L foot under, toes face back
Saptadasa hold fold forward; 5 breaths
Astadasa inhale head up
Astadasa exhale R foot lotus
Astadasa hold twist R, L hand under R knee; 5 breaths
Astadasa exhale look forward; hands down
Ekonavimsatih inhale lift up
Vimsatih exhale jump back
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Intermediate A + Third Strength

Masala
65 postures 464 counts ~76 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Urdhva Kukkutasana A 6 ct
  • Urdhva Kukkutasana B 6 ct
  • Urdhva Kukkutasana C 7 ct
  • Galavasana 10 ct
  • Eka Pada Bakasana A 10 ct
  • Eka Pada Bakasana B 10 ct
  • Kaundinyasana A 10 ct
  • Kaundinyasana B 10 ct
  • Astavakrasana A 10 ct
  • Astavakrasana B 8 ct
  • Purna Matsyendrasana 12 ct
  • Viranchyasana A 14 ct
  • Viranchyasana B 22 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale+exhale tripod headstand exhale
Astau hold padmasana, exhale lower down, inhale lift up straight arms five breaths
Nava inhale tripod headstand
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale take padmasana
Nava hold lift up straight arms five breaths
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Sapta inhale jump through
Astau exhale padmasana
Nava inhale+exhale knees behind hands exhale
Dasa exhale walk legs up arms
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Sapta inhale tripod headstand
Astau exhale right leg down
Nava hold straight arms lift up five breaths
Dasa inhale tripod
Ekadasa exhale left down
Dvadasa hold straight arms lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale updog
Sodasa exhale downdog
Sapta inhale tripod
Astau exhale right side, left leg back
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg back
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, left leg forward
Nava hold lift up five breaths
Dasa inhale tripod
Ekadasa exhale left side, right leg forward
Dvadasa hold lift up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale upward facing
Sodasa exhale downward facing
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, straight legs stacked on right arm
Nava hold head up, right leg straight back five breaths
Dasa inhale tripod
Ekadasa exhale left side, straight legs stacked on left arm
Dvadasa hold head up, left leg straight back five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta inhale tripod
Astau exhale right side, cross straight legs around right arm, right leg over left
Nava hold head up, five breaths
Dasa inhale tripod
Ekadasa exhale left side, cross straight legs around left arm, left leg over left
Dvadasa hold head up, five breaths
Trayodasa inhale tripod
Caturdasa exhale catvari
Pancadasa inhale up dog
Sodasa exhale down dog
Sapta hold jump right into position right side five breaths
Astau exhale catvari
Nava inhale up dog
Dasa exhale down dog
Ekadasa hold jump right into position left side five breaths
Dvadasa exhale catvari
Trayodasa inhale up dog
Caturdasa exhale down dog
Sapta inhale jump through
Astau hold L half lotus, R leg over L knee, twist R; 5 breaths
Nava inhale lift up
Dasa exhale jump back
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale jump through
Caturdasa hold R half lotus, L leg over R knee, twist L; 5 breaths
Pancadasa inhale lift up
Sodasa exhale jump back
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump through
Astau hold L half lotus & R leg behind head; 5 breaths
Nava hold bind the hands R arm up; 5 breaths
Dasa hold lift up 5 breaths
Ekadasa exhale jump back
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale jump through
Pancadasa hold R half lotus & L leg behind the head; 5 breaths
Sodasa hold bind the hands L arm up; 5 breaths
Saptadasa hold lift up 5 breaths
Astadasa exhale jump back
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
Sapta inhale jump through
Astau inhale R foot under, lift to heel, toes face back
Nava hold fold forward; 5 breaths
Dasa inhale head up
Dasa exhale L foot lotus
Dasa hold twist L; R hand under left knee; 5 breaths
Dasa exhale look forward; hands down
Ekadasa inhale lift up
Dvadasa exhale jump back
Trayodasa inhale up dog
Caturdasa exhale down dog
Pancadasa inhale jump through
Sodasa exhale L foot under, toes face back
Saptadasa hold fold forward; 5 breaths
Astadasa inhale head up
Astadasa exhale R foot lotus
Astadasa hold twist R, L hand under R knee; 5 breaths
Astadasa exhale look forward; hands down
Ekonavimsatih inhale lift up
Vimsatih exhale jump back
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Intermediate A + Third Backbend

Masala
63 postures 430 counts ~71 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Dvi Pada Viparita Dandasana 6 ct
  • Eka Pada Viparita Dandasana 10 ct
  • Viparita Salabhasana 5 ct
  • Ganda Bherundasana 6 ct
  • Hanumanasana 14 ct
  • Supta Trivikramasana 14 ct
  • Digasana A & B 12 ct
  • Utthita Trivikramasana 7 ct
  • Natarajasana A & B 6 ct
  • Raja Kapotasana 7 ct
  • Eka Pada Raja Kapotasana 14 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau hold legs up and all the way over, feet to the mat, walk feet forward, straight legs, big toes together; 5 breaths; walk feet back in
Nava inhale jump back up into headstand
Dasa exhale jump back caturi
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau inhale legs up and all the way over, feet to the mat
Nava hold lift the R leg; 5 breaths
Dasa exhale R leg down
Ekadasa hold L leg up; 5 breaths
Dvadasa exhale L leg down
Trayodasa inhale both legs up
Caturdasa exhale jump back caturi
Pancadasa inhale upward dog
Sodasa exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); 5 breaths
Sat exhale jump back caturi
Sapta inhale upward dog
Astau exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); backbend legs over to the floor, reach forward & grab feet with hands; 5 breaths
Sat inhale lift legs back up
Sapta exhale jump back caturi
Astau inhale upward dog
Nava exhale downward dog
Sapta hold extend right leg forward, arms straight up, palms together; 5 breaths
Astau hold fold forward over R leg; 5 breaths
Nava inhale+exhale head up. Exhale.
Dasa hold hands to prayer; 5 breaths
Ekadasa inhale lift up & go back to caturi
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa hold extend left leg forward, arms straight up, palms together; 5 breaths
Pancadasa hold fold forward over L leg; 5 breaths
Sodasa inhale+exhale head up. Exhale.
Saptadasa hold hands to prayer; 5 breaths
Astadasa inhale lift up & go back to caturi
Ekonavimsatih inhale upward dog
Vimsatih exhale downward dog
Sapta exhale jump through lie down
Astau inhale right leg
Nava hold fold, Breathe 5x
Dasa inhale extend leg
Ekadasa exhale lower the leg
Dvadasa inhale left leg
Trayodasa hold fold forward, Breathe 5x
Caturdasa inhale release the leg
Pancadasa exhale lower leg
Sodasa exhale cakrasana
Saptadasa exhale upward dog
Astadasa exhale down dog
Ekonavimsatih exhale jump forward
Vimsatih exhale fold, Samasthiti
Ekam inhale arms up palms together
Dve exhale fold
Trini inhale lift right leg
Catvari hold extend arms full pose, 5 breaths
Panca hold Arms out to the side, 5 breaths
Sat inhale arms forward
Sapta exhale fold forward
Astau inhale left leg lifts
Nava hold arms forward, 5 breaths
Dasa hold arms out to the side, 5 breaths
Ekadasa inhale arms forward
Dvadasa exhale fold forward, Samasthiti
Ekam exhale right leg up
Dve hold fold, 5 breaths
Trini exhale leg forward
Catvari inhale leave the leg
Panca inhale left leg up
Sat hold fold, 5 breaths
Sapta inhale release the leg, Samasthiti
Ekam inhale take right big toe
Dve exhale take right leg back, left arm straight
Trini inhale+exhale leg forward hold the big toe, exhale lower the leg
Catvari inhale take left big toe
Panca exhale take left leg back, right arm straight
Sat inhale+exhale leg forward hold the big toe, exhale lower the leg
Ekam inhale arms up
Dve exhale fold
Trini inhale look up
Catvari exhale jump back
Panca exhale take position, straighten arms, bend knees, feet and head touch
Sat inhale up dog
Sapta exhale down dog
Sapta inhale right leg forward
Astau exhale bend left knee, take the left foot, left foot to head
Nava inhale+exhale hands to waist, exhale
Dasa inhale pick right leg up
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale left leg forward
Pancadasa exhale bend right knee, take the right foot, right foot to head
Sodasa inhale+exhale hands to waist, exhale
Saptadasa inhale pick left leg up
Astadasa exhale catvari
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Intermediate B + Third Hips

Masala
68 postures 506 counts ~78 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Bharadvajasana 12 ct
  • Ardha Matsyendrasana 12 ct
  • Eka Pada Sirsasana 16 ct
  • Dvi Pada Sirsasana 6 ct
  • Yoganidrasana 5 ct
  • Tittibhasana A & B 8 ct
  • Pincha Mayurasana 5 ct
  • Karandavasana 9 ct
  • Mayurasana 10 ct
  • Nakrasana 8 ct
  • Vatayanasana 12 ct
  • Parighasana 12 ct
  • Gomukhasana A & B 14 ct
  • Supta Urdhva Pada Vajrasana 16 ct
  • Mukta Hasta Sirsasana A 5 ct
  • Mukta Hasta Sirsasana B 5 ct
  • Mukta Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana A 5 ct
  • Baddha Hasta Sirsasana B 5 ct
  • Baddha Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana D 5 ct
  • Vasishthasana 12 ct
  • Vishvamitrasana 13 ct
  • Kasyapasana 14 ct
  • Chakorasana 10 ct
  • Bhairavasana 16 ct
  • Skandasana 12 ct
  • Durvasana 12 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump around right side
Astau hold Exhale, fold forward, hold wrist, five breaths
Nava inhale Inhale, come up, prayer hands
exhale Exhale
Dasa inhale Inhale, lift up, chin to shin
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump around left side
Pancadasa hold Exhale, fold forward, five breaths
Sodasa inhale Inhale, come up, prayer hands
exhale Exhale
Saptadasa inhale Inhale, lift up, chin to shin
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Inhale, jump legs around, legs behind head, five breaths
Astau hold Inhale, lift up, five breaths
Nava inhale Bakasana
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau hold Legs behind head, five breaths
Nava inhale Inhale, Chakrasana, land in Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Tittibhasana A — 5 breaths
Astau hold Tittibhasana B — hands behind the back, legs extended, 5 breaths
Nava hold Tittibhasana C — ten steps forward and ten steps back
Dasa hold Tittibhasana D — wrap the ankles, 5 breaths
Ekadasa exhale Lower down
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Prepare
Astau hold Inhale, lift up, five breaths
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Tripod headstand, prepare
Astau exhale Pincha Mayurasana — forearm balance
Nava exhale Fold the legs into Padmasana
Dasa hold Lower the lotus onto the upper arms — 5 breaths
Ekadasa inhale Lift back up to Pincha Mayurasana
Dvadasa exhale Lower down
Trayodasa exhale Chaturanga
Caturdasa inhale Upward Dog
Pancadasa exhale Downward Dog
Ekam inhale Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
Dve hold Fold forward, head between arms
Trini inhale Inhale, look up
Catvari inhale Jump back
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Astau inhale Inhale, jump forward, look up
Nava hold Exhale, fold forward, head between arms
inhale Inhale, Samsthiti
Ekam inhale Arms up, gaze up
Dve exhale Fold forward
Trini inhale Head up
Catvari hold Chaturanga; hop forward 5 and back 5 (crocodile)
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Jump through / forward
Astau exhale Samasthiti
Sapta inhale Right foot in half lotus, knee to the floor
Astau hold Arms wrapped, hands in prayer, twist — 5 breaths (right)
Nava inhale Release, hands down
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Left foot in half lotus, knee to the floor
Caturdasa hold Arms wrapped, hands in prayer, twist — 5 breaths (left)
Pancadasa inhale Release, hands down
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Kneel, extend the right leg out to the side
Astau hold Side bend over the right leg, bind — 5 breaths (right)
Nava inhale Rise up
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Kneel, extend the left leg out to the side
Caturdasa hold Side bend over the left leg, bind — 5 breaths (left)
Pancadasa inhale Rise up
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
hold Take position right side, five breaths
Astau hold Lift arms, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
hold Take position left side, five breaths
Caturdasa hold Lift arms, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau inhale Lift legs, right half-lotus, bind foot to hand
exhale Exhale
Nava hold Inhale, roll up, twist right, five breaths
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, lie down
Pancadasa inhale Lift legs, left half-lotus, bind foot to hand
exhale Exhale
Sodasa hold Inhale, roll up, twist left, five breaths
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Mukta Hasta Sirsasana A — tripod-free headstand, arms forward, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana B — arms out to the sides, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana C — palms up under the shoulders, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Baddha Hasta Sirsasana C — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Baddha Hasta Sirsasana D — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold right leg around right arm, turn to right side, left arm upward, five breaths
Astau inhale+exhale left arm down to side, exhale
Nava inhale shift forward into arms, back leg lifts
Dasa exhale back to chaturanga
Ekadasa inhale upward dog
Dvadasa exhale down dog
Trayodasa hold left leg around left arm, turn to left side, right arm upward, five breaths
Caturdasa inhale+exhale right arm down to side, exhale
Pancadasa inhale shift forward into arms, back leg lifts
Sodasa exhale back to chaturanga
Saptadasa inhale upward dog
Astadasa exhale down dog
Ekam exhale vinyasa from standing (1-6)
Sapta inhale+exhale turn to right side, left leg stacked on right, left arm to left side, exhale
Astau inhale+exhale reach left arm up, exhale
Nava hold lift left leg up take big toe, five breaths; exhale leg down to side
Dasa inhale+exhale left arm to side
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Trayodasa inhale+exhale turn to left side, right leg stacked on left, right arm to right side, exhale
Caturdasa inhale+exhale reach right arm up, exhale
Pancadasa hold lift right leg up take big toe, five breaths; exhale right leg down to side
Sodasa inhale+exhale right arm to side
Saptadasa inhale upward dog
Astadasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lie down, left leg extended, five breaths
Nava inhale+exhale roll up to seated hands in prayer, exhale
Dasa inhale lift up to Chakorasana
Ekadasa exhale jump back to chaturanga
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Pancadasa hold lie down, right leg extended, five breaths
Sodasa inhale+exhale roll up to seated hands in prayer, exhale
Saptadasa inhale lift up to Chakorasana
Astadasa exhale jump back to chaturanga
Ekonavimsatih exhale upward dog
Vimsatih exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau hold lift up chin to shin, five breaths
Nava exhale jump back to chaturanga
Dasa inhale upward dog
Ekadasa exhale downward dog
Dvadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Trayodasa hold lift up chin to shin, five breaths
Caturdasa exhale jump back to chaturanga
Pancadasa inhale upward dog
Sodasa exhale downward dog
Sapta inhale jump right leg around right arm, right leg behind head, hands in prayer
Astau inhale lift up to Chakorasana
Nava exhale jump back to down dog and turn to right side plank, left arm to side
Dasa hold left arm up, 5 breaths, exhale hand down to side
Ekadasa inhale jump through to Chakorasana
Dvadasa exhale jump back to chaturanga
Trayodasa inhale upward dog
Caturdasa exhale downward dog
Pancadasa inhale jump left leg around left arm, left leg behind head, hands in prayer
Sodasa inhale lift up to Chakorasana
Saptadasa exhale jump back to down dog and turn to left side plank, right arm to side
Astadasa hold right arm up, 5 breaths, exhale hand down to side
Ekonavimsatih inhale jump through to Chakorasana
Vimsatih exhale jump back to chaturanga
Ekavimsatih inhale upward dog
Dvavimsatih exhale downward dog
Sapta inhale+exhale jump around right arm hands in prayer exhale
Astau hold stand up to folded position, exhale five breaths
Nava inhale to Chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down dog
Trayodasa inhale+exhale jump around left arm hands in prayer exhale
Caturdasa hold stand up to folded position, exhale five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down dog
Sapta inhale+exhale jump around right leg hands in prayer exhale
Astau hold stand up five breaths
Nava inhale chakorasana
Dasa exhale catvari
Ekadasa inhale up dog
Dvadasa exhale down
Trayodasa inhale+exhale jump around left leg hands in prayer exhale
Caturdasa hold stand up five breaths
Pancadasa inhale chakorasana
Sodasa exhale catvari
Saptadasa inhale up dog
Astadasa exhale down
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Intermediate B + Third Backbend

Masala
72 postures 518 counts ~81 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Bharadvajasana 12 ct
  • Ardha Matsyendrasana 12 ct
  • Eka Pada Sirsasana 16 ct
  • Dvi Pada Sirsasana 6 ct
  • Yoganidrasana 5 ct
  • Tittibhasana A & B 8 ct
  • Pincha Mayurasana 5 ct
  • Karandavasana 9 ct
  • Mayurasana 10 ct
  • Nakrasana 8 ct
  • Vatayanasana 12 ct
  • Parighasana 12 ct
  • Gomukhasana A & B 14 ct
  • Supta Urdhva Pada Vajrasana 16 ct
  • Mukta Hasta Sirsasana A 5 ct
  • Mukta Hasta Sirsasana B 5 ct
  • Mukta Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana A 5 ct
  • Baddha Hasta Sirsasana B 5 ct
  • Baddha Hasta Sirsasana C 5 ct
  • Baddha Hasta Sirsasana D 5 ct
  • Dvi Pada Viparita Dandasana 6 ct
  • Eka Pada Viparita Dandasana 10 ct
  • Viparita Salabhasana 5 ct
  • Ganda Bherundasana 6 ct
  • Hanumanasana 14 ct
  • Supta Trivikramasana 14 ct
  • Digasana A & B 12 ct
  • Utthita Trivikramasana 7 ct
  • Natarajasana A & B 6 ct
  • Raja Kapotasana 7 ct
  • Eka Pada Raja Kapotasana 14 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Jump Over 1 ct
  • Handstand 1 ct
  • Drop Over 1 ct
  • Vrschikasana 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, straight legs, sit
Astau hold Take position right side, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
Caturdasa hold Take position left side, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump around right side
Astau hold Exhale, fold forward, hold wrist, five breaths
Nava inhale Inhale, come up, prayer hands
exhale Exhale
Dasa inhale Inhale, lift up, chin to shin
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump around left side
Pancadasa hold Exhale, fold forward, five breaths
Sodasa inhale Inhale, come up, prayer hands
exhale Exhale
Saptadasa inhale Inhale, lift up, chin to shin
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Inhale, jump legs around, legs behind head, five breaths
Astau hold Inhale, lift up, five breaths
Nava inhale Bakasana
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau hold Legs behind head, five breaths
Nava inhale Inhale, Chakrasana, land in Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Tittibhasana A — 5 breaths
Astau hold Tittibhasana B — hands behind the back, legs extended, 5 breaths
Nava hold Tittibhasana C — ten steps forward and ten steps back
Dasa hold Tittibhasana D — wrap the ankles, 5 breaths
Ekadasa exhale Lower down
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Prepare
Astau hold Inhale, lift up, five breaths
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Tripod headstand, prepare
Astau exhale Pincha Mayurasana — forearm balance
Nava exhale Fold the legs into Padmasana
Dasa hold Lower the lotus onto the upper arms — 5 breaths
Ekadasa inhale Lift back up to Pincha Mayurasana
Dvadasa exhale Lower down
Trayodasa exhale Chaturanga
Caturdasa inhale Upward Dog
Pancadasa exhale Downward Dog
Ekam inhale Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
Dve hold Fold forward, head between arms
Trini inhale Inhale, look up
Catvari inhale Jump back
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Astau inhale Inhale, jump forward, look up
Nava hold Exhale, fold forward, head between arms
inhale Inhale, Samsthiti
Ekam inhale Arms up, gaze up
Dve exhale Fold forward
Trini inhale Head up
Catvari hold Chaturanga; hop forward 5 and back 5 (crocodile)
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Jump through / forward
Astau exhale Samasthiti
Sapta inhale Right foot in half lotus, knee to the floor
Astau hold Arms wrapped, hands in prayer, twist — 5 breaths (right)
Nava inhale Release, hands down
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Left foot in half lotus, knee to the floor
Caturdasa hold Arms wrapped, hands in prayer, twist — 5 breaths (left)
Pancadasa inhale Release, hands down
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Kneel, extend the right leg out to the side
Astau hold Side bend over the right leg, bind — 5 breaths (right)
Nava inhale Rise up
Dasa exhale Jump back, Chaturanga
Ekadasa inhale Upward Dog
Dvadasa exhale Downward Dog
Trayodasa inhale Kneel, extend the left leg out to the side
Caturdasa hold Side bend over the left leg, bind — 5 breaths (left)
Pancadasa inhale Rise up
Sodasa exhale Jump back, Chaturanga
Saptadasa inhale Upward Dog
Astadasa exhale Downward Dog
Sapta inhale Inhale, jump through, straight legs, sit
hold Take position right side, five breaths
Astau hold Lift arms, five breaths
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Trayodasa inhale Inhale, jump through, straight legs, sit
hold Take position left side, five breaths
Caturdasa hold Lift arms, five breaths
Pancadasa inhale Inhale, lift up
Sodasa exhale Exhale, jump back, Chaturanga Dandasana
Saptadasa inhale Inhale, Urdhva Mukha Svanasana
Astaudasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, lie down
Astau inhale Lift legs, right half-lotus, bind foot to hand
exhale Exhale
Nava hold Inhale, roll up, twist right, five breaths
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, lie down
Pancadasa inhale Lift legs, left half-lotus, bind foot to hand
exhale Exhale
Sodasa hold Inhale, roll up, twist left, five breaths
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Sapta hold Mukta Hasta Sirsasana A — tripod-free headstand, arms forward, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana B — arms out to the sides, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Mukta Hasta Sirsasana C — palms up under the shoulders, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta hold Baddha Hasta Sirsasana C — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta hold Baddha Hasta Sirsasana D — bound-hand headstand variation, hold
Astau inhale Lift up / come up
Nava exhale Jump back, Chaturanga
Dasa inhale Upward Dog
Ekadasa exhale Downward Dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau hold legs up and all the way over, feet to the mat, walk feet forward, straight legs, big toes together; 5 breaths; walk feet back in
Nava inhale jump back up into headstand
Dasa exhale jump back caturi
Ekadasa inhale upward dog
Dvadasa exhale downward dog
Sapta inhale+exhale come forward to elbows & top of head, prepare. Exhale.
Astau inhale legs up and all the way over, feet to the mat
Nava hold lift the R leg; 5 breaths
Dasa exhale R leg down
Ekadasa hold L leg up; 5 breaths
Dvadasa exhale L leg down
Trayodasa inhale both legs up
Caturdasa exhale jump back caturi
Pancadasa inhale upward dog
Sodasa exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); 5 breaths
Sat exhale jump back caturi
Sapta inhale upward dog
Astau exhale downward dog
Catvari inhale+exhale to caturi, hold. Exhale. Lower to belly. Arms straight back, palms up
Panca hold lift legs up (to balance on arms & throat); backbend legs over to the floor, reach forward & grab feet with hands; 5 breaths
Sat inhale lift legs back up
Sapta exhale jump back caturi
Astau inhale upward dog
Nava exhale downward dog
Sapta hold extend right leg forward, arms straight up, palms together; 5 breaths
Astau hold fold forward over R leg; 5 breaths
Nava inhale+exhale head up. Exhale.
Dasa hold hands to prayer; 5 breaths
Ekadasa inhale lift up & go back to caturi
Dvadasa inhale upward dog
Trayodasa exhale downward dog
Caturdasa hold extend left leg forward, arms straight up, palms together; 5 breaths
Pancadasa hold fold forward over L leg; 5 breaths
Sodasa inhale+exhale head up. Exhale.
Saptadasa hold hands to prayer; 5 breaths
Astadasa inhale lift up & go back to caturi
Ekonavimsatih inhale upward dog
Vimsatih exhale downward dog
Sapta exhale jump through lie down
Astau inhale right leg
Nava hold fold, Breathe 5x
Dasa inhale extend leg
Ekadasa exhale lower the leg
Dvadasa inhale left leg
Trayodasa hold fold forward, Breathe 5x
Caturdasa inhale release the leg
Pancadasa exhale lower leg
Sodasa exhale cakrasana
Saptadasa exhale upward dog
Astadasa exhale down dog
Ekonavimsatih exhale jump forward
Vimsatih exhale fold, Samasthiti
Ekam inhale arms up palms together
Dve exhale fold
Trini inhale lift right leg
Catvari hold extend arms full pose, 5 breaths
Panca hold Arms out to the side, 5 breaths
Sat inhale arms forward
Sapta exhale fold forward
Astau inhale left leg lifts
Nava hold arms forward, 5 breaths
Dasa hold arms out to the side, 5 breaths
Ekadasa inhale arms forward
Dvadasa exhale fold forward, Samasthiti
Ekam exhale right leg up
Dve hold fold, 5 breaths
Trini exhale leg forward
Catvari inhale leave the leg
Panca inhale left leg up
Sat hold fold, 5 breaths
Sapta inhale release the leg, Samasthiti
Ekam inhale take right big toe
Dve exhale take right leg back, left arm straight
Trini inhale+exhale leg forward hold the big toe, exhale lower the leg
Catvari inhale take left big toe
Panca exhale take left leg back, right arm straight
Sat inhale+exhale leg forward hold the big toe, exhale lower the leg
Ekam inhale arms up
Dve exhale fold
Trini inhale look up
Catvari exhale jump back
Panca exhale take position, straighten arms, bend knees, feet and head touch
Sat inhale up dog
Sapta exhale down dog
Sapta inhale right leg forward
Astau exhale bend left knee, take the left foot, left foot to head
Nava inhale+exhale hands to waist, exhale
Dasa inhale pick right leg up
Ekadasa exhale catvari
Dvadasa inhale up dog
Trayodasa exhale down dog
Caturdasa inhale left leg forward
Pancadasa exhale bend right knee, take the right foot, right foot to head
Sodasa inhale+exhale hands to waist, exhale
Saptadasa inhale pick left leg up
Astadasa exhale catvari
Ekonavimsatih inhale up dog
Vimsatih exhale down dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Handstand
move Handstand jump-overs ×3
move Handstand
move Handstand drop-overs ×2
hold Scorpion
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half Primary A — Short Form

Primary
38 postures 285 counts ~49 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Marichyasana A 16 ct
  • Marichyasana C 12 ct
  • Navasana 12 ct
  • Urdhva Dhanurasana 3 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Half & Half A/A — Trimmed

Half & Half
50 postures 363 counts ~60 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Marichyasana A 16 ct
  • Marichyasana C 12 ct
  • Navasana 12 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A 4 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A 10 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest

Full Primary + Intermediate A

Half & Half
70 postures 564 counts ~85 min
  • Surya Namaskara A 50 ct
  • Surya Namaskara B 54 ct
  • Padangusthasana 4 ct
  • Padahastasana 4 ct
  • Utthita Trikonasana 4 ct
  • Parivrtta Trikonasana 5 ct
  • Utthita Parsvakonasana 4 ct
  • Parivrtta Parsvakonasana 5 ct
  • Prasarita Padottanasana A 7 ct
  • Prasarita Padottanasana B 5 ct
  • Prasarita Padottanasana C 5 ct
  • Prasarita Padottanasana D 8 ct
  • Parsvottanasana 6 ct
  • Utthita Hasta Padangusthasana 16 ct
  • Ardha Baddha Padmottanasana 12 ct
  • Utkatasana 9 ct
  • Virabhadrasana A & B 9 ct
  • Dandasana 6 ct
  • Paschimottanasana A 4 ct
  • Paschimottanasana B 3 ct
  • Paschimottanasana C 7 ct
  • Purvottanasana 8 ct
  • Janu Sirsasana A 16 ct
  • Janu Sirsasana B 16 ct
  • Janu Sirsasana C 16 ct
  • Marichyasana A 16 ct
  • Marichyasana B 16 ct
  • Marichyasana C 12 ct
  • Marichyasana D 12 ct
  • Navasana 12 ct
  • Bhujapidasana 8 ct
  • Kurmasana 9 ct
  • Supta Kurmasana 9 ct
  • Baddha Konasana 10 ct
  • Upavishta Konasana 8 ct
  • Supta Konasana 11 ct
  • Supta Padangusthasana 22 ct
  • Ubhaya Padangusthasana 10 ct
  • Setu Bandhasana 8 ct
  • Pasasana 7 ct
  • Krounchasana 16 ct
  • Shalabhasana A & B 5 ct
  • Bhekasana 4 ct
  • Dhanurasana 4 ct
  • Parsva Dhanurasana 8 ct
  • Ustrasana 9 ct
  • Laghuvajrasana 10 ct
  • Kapotasana A & B 11 ct
  • Supta Vajrasana 8 ct
  • Bakasana A 5 ct
  • Bakasana B 5 ct
  • Urdhva Dhanurasana 3 ct
  • Drop Back 3 ct
  • Handstand 1 ct
  • Paschimottanasana A 4 ct
  • Salamba Sarvangasana 1 ct
  • Halasana 1 ct
  • Karnapidasana 1 ct
  • Urdhva Padmasana 1 ct
  • Pindasana 1 ct
  • Matsyasana 1 ct
  • Uttana Padasana 1 ct
  • Sirsasana 1 ct
  • Ardha Sirsasana 1 ct
  • Headstand Lift-up 1 ct
  • Balasana 1 ct
  • Yoga Mudra 1 ct
  • Padmasana 1 ct
  • Utpluthih 1 ct
  • Savasana 1 ct
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Arms up, gaze thumbs (Urdhva Hastasana)
Dve exhale Fold forward, gaze nose (Uttanasana)
Trini inhale Head up, lengthen spine
Catvari exhale Jump/step back, Chaturanga
Panca inhale Upward Dog, gaze third eye
Sat hold Downward Dog, 5 breaths, gaze navel
Sapta inhale Jump/step forward, head up
Astau exhale Fold forward
Nava inhale Rise up, arms overhead
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Utkatasana, arms up, gaze thumbs
Dve exhale Fold forward (Uttanasana)
Trini inhale Head up, lengthen
Catvari exhale Jump back, Chaturanga
Panca inhale Upward Dog
Sat exhale Downward Dog
Sapta inhale Right foot forward, Vira A, gaze thumbs
Astau exhale Chaturanga
Nava inhale Upward Dog
Dasa exhale Downward Dog
Ekadasa inhale Left foot forward, Vira A, gaze thumbs
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa hold Downward Dog, 5 breaths
Pancadasa inhale Jump forward, head up
Sodasa exhale Fold
Saptadasa inhale Utkatasana, rise
exhale Samasthiti
Ekam inhale Inhale, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale
Ekam inhale Inhale, hands under feet, look up, lengthen
Dve hold Exhale, fold forward
Trini inhale Inhale, look up, lengthen
exhale Exhale, Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, hold the right big toe
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, fold, hold the left big toe
Ekam inhale Inhale, up and revolve to the right
Dve hold Exhale, revolve — bind and hold, right
Trini inhale Inhale, up. Feet parallel.
Catvari hold Exhale, revolve other side — hold, left
Panca inhale Inhale up, exhale Samasthiti
Ekam inhale Inhale, open to the right, arms out
Dve hold Exhale, right hand down, left arm reaches
Trini inhale Inhale, up. Feet parallel, arms out.
Catvari hold Exhale, left hand down, right arm reaches
Ekam inhale Inhale, open to the right, arms out
Dve hold EXHALE, TWIST LEFT HAND DOWN
Triņi inhale INHALE, UP. Feet parallel, arms out.
Catvari hold EXHALE, TWIST RIGHT HAND DOWN
Pancha inhale INHALE, UPEXHALE, SAMASTHITI
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hands to the floor, shoulder-width
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, hands to the waist
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, come up — hands stay on the waist
Ekam inhale Inhale, feet wide, arms out to the sides
Dve exhale Exhale, interlace the fingers behind the back
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown down, arms reach overhead. Five breaths.
Catvari inhale Inhale, come up — keep the fingers interlaced
Ekam inhale Inhale, feet wide, hands on the waist
Dve exhale Exhale, hold the big toes
inhale Inhale, head up, lengthen — uncounted
Trini hold Exhale, fold — crown of the head down. Five breaths.
Catvari inhale Inhale, head up, arms straight — keep the toe grip
exhale Exhale, stay — don’t move — uncounted
Panca inhale Inhale, hands to the waist, stand up
exhale Exhale, jump to Samasthiti
Ekam inhale Inhale, open to the right, hands in prayer behind back
Dve hold Exhale, fold
Trini inhale Inhale, up, turn to the front
Catvari hold Exhale, fold
Panca inhale Inhale, up, open to the side
exhale Exhale, Samasthiti
Ekam hold Inhale, right leg up, hold toe
Dve hold Exhale, fold
Trini inhale Inhale, up
Catvari exhale Exhale, open leg out, look left
Panca inhale Inhale, leg to the front
Sat hold Exhale, fold
inhale Inhale, up, hands to waist
Sapta exhale Exhale, Samasthiti
Astau inhale Inhale, left leg up, hold toe
Nava hold Exhale, fold
Dasa inhale Inhale, up
Ekādasa exhale Exhale, open leg out, look right
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, up, hands to waist
exhale Exhale, Samasthiti
Ekam hold Inhale, right foot up, bind
Dve hold Exhale, fold
Trini inhale Inhale, look up, lengthen
exhale Exhale
Catvari inhale Inhale, up
Panca exhale Exhale, leg down
Sat hold Inhale, left foot up, bind
Sapta hold Exhale, fold
Astau inhale Inhale, look up, lengthen
exhale Exhale
Nava inhale Inhale, up
exhale Exhale, Samasthiti
Ekam inhale Inhale, arms up
Dve exhale Exhale, fold forward
Trini inhale Inhale, look up, lengthen
Catvari exhale Exhale, jump back, Chaturanga
Panca inhale Inhale, Upward-Facing Dog
Sat exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump forward, Utkatasana
Astau inhale Inhale, lift up
Nava exhale Exhale, Chaturanga
Sapta hold Inhale, right side Virabhadrasana A
Astau hold Exhale, left side Virabhadrasana A
Nava hold Inhale, left side Virabhadrasana B
Dasa hold Exhale, right side Virabhadrasana B
exhale Exhale, hands down
Ekādasa inhale Inhale, up
Duadasa exhale Exhale, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold jump through Dandasana (5 breaths)
exhale Exhale
Astau inhale hold toes (A), look up
Nava exhale fold
Dasa inhale look up, lengthen
exhale Exhale
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, hold the sides of the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Astau inhale Inhale, clasp hands around the feet, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, hands on the floor behinds hips
Astau hold Inhale, up
Nava exhale Exhale, down
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right foot in
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left foot in
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through — left leg into half-lotus, right knee up
Astau hold Exhale, fold
Nava inhale Inhale, look up
exhale Exhale
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Fasing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Caturdasa inhale Inhale, jump through — right leg into half-lotus, left knee up
Pancadasa hold Exhale, fold
Sodasa inhale Inhale, look up
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga
Ekunavimšatiḥ inhale Inhale, Upward-Facing Dog
Vimsatih exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, take posture twist to the right
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, take posture twist to the left
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
hold Exhale, left foot lotus right, knee up, twist right, bind hands
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Duadasa inhale Inhale, jump through
hold Exhale, right foot lotus left knee up, twist left, bind hands
Trayodasa inhale Inhale, lift up
Caturdasa exhale Exhale, jump back, Chaturanga
Pancadasa inhale Inhale, Upward-Facing Dog
Sodasa exhale Exhale, Downward-Facing Dog
Sapta hold Navasana — boat 1 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 2 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 3 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 4 of 5, 5 breaths
Astau inhale Lift up
Sapta hold Navasana — boat 5 of 5, 5 breaths
Nava exhale Exhale, jump back, Chaturanga
Dasa inhale Inhale, Upward-Facing Dog
Ekādasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump around hands, cross feet
Astau hold Exhale, fold chin down
Nava inhale Inhale, lift up
exhale Exhale, Bakasana
Dasa inhale Inhale, lift up
Ekādasa exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta hold Inhale, jump back, Kurmasana
Astau exhale Exhale, take arms back
Nava inhale Cross feet
Dasa inhale Inhale, lift up with both legs behind the head and look up
exhale Exhale, Bakasand
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, feet together
Astau hold Exhale, fold, chest forward (A)
Nava inhale Inhale, up
Dasa hold Exhale, fold, head down (B)
Ekādasa inhale Inhale, up
exhale Exhale
Duadasa inhale Inhale, lift up
Trayodasa exhale Exhale, jump back, Chaturanga
Caturdasa inhale Inhale, Upward-Facing Dog
Pancadasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through, hold feet
Astau hold Exhale, fold. 5 Breaths.
Nava inhale Inhale, look up. Exhale
Dasa inhale Inhale, lift up, look up. Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up, take toes
Nava hold Inhale, roll up, hold
exhale Exhale, down
Dasa inhale Inhale, look up
exhale Exhale
Ekādasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga
Trayodasa inhale Inhale, Upward-Facing Dog
Caturdasa exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, right leg up, take toe
Nava hold Exhale, fold
Dasa inhale Inhale, head down
Ekádasa exhale Exhale, externally rotate right leg to the side, look left
Duadasa inhale Inhale, leg to the front
Trayodasa hold Exhale, fold
Caturdasa inhale Inhale, head down only
Pancadasa exhale Exhale, leg down
Sodasa inhale Inhale, left leg up, hold toe
Saptadasa hold Exhale, fold
Astaudasa inhale Inhale, head down
Ekunavimsatiḥ exhale Exhale, externally rotate left leg to the side, look right
Vimsatih inhale Inhale, leg to the front
Ekavimsatiḥ hold Exhale, fold
Duavimsatiḥ inhale Inhale, head down
Trayovimsatiḥ exhale Exhale, leg down
Caturvimsatih inhale Inhale, Chakrasana
exhale Exhale, Chaturanga
Pancavimsatiḥ inhale Inhale, Upward-Facing Dog
Şatvimsatiḥ exhale Exhale, Downward-Facing Dog
Sapta inhale Inhale, jump through
exhale Exhale, lie down
Astau inhale Inhale, legs up
exhale Exhale, take toes
Nava hold Inhale, roll up, look up
exhale Exhale, down
Dasa inhale Inhale, lift up
Ekadaša exhale Exhale, jump back, Chaturanga
Duadasa inhale Inhale, Upward-Facing Dog
Trayodasa exhale Exhale, Downward-Facing Dog
Sapta inhale Jump through, lie down
Astau exhale Prepare — feet out, arms crossed under the body
Nava hold Lift up onto the crown into the bridge — 5 breaths
Dasa exhale Come down
Ekadasa inhale Chakrasana — roll back
Dvadasa exhale Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward
hold Exhale, twist left
Astau hold Twist right
Nava inhale Inhale, lift up
Dasa exhale Exhale, jump back, Chaturanga Dandasana
Ekadasa inhale Inhale, Urdhva Mukha Svanasana
Duadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump through, bind hands around left foot, straight arms
Astau hold Exhale, chin to shin
Nava inhale Inhale, straight arms
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Caturdasa inhale Inhale, jump through, bind hands around right foot, straight arms
Pancadasa hold Exhale, chin to shin
Sodasa inhale Inhale, straight arms
exhale Exhale
Saptadasa inhale Inhale, lift up
Astaudasa exhale Exhale, jump back, Chaturanga Dandasana
Ekunavimsatih inhale Inhale, Urdhva Mukha Svanasana
Vimsatih exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, position A, five breaths
Sat hold Inhale, position B, five breaths
Sapta inhale Inhale, Urdhva Mukha Svanasana
Astau exhale Exhale, Adho Mukha Svanasana
Catvari hold Hold, exhale, lower
Panca hold Inhale, take position, five breaths
Sat inhale Inhale, Urdhva Mukha Svanasana
Sapta exhale Exhale, Adho Mukha Svanasana
Catvari exhale Lower from Chaturanga onto the belly
Panca hold Grab the ankles, lift into the bow — 5 breaths
Sat inhale Upward Dog
Sapta exhale Downward Dog
Catvari hold Hold, exhale, lower
Panca inhale Inhale, take position, lift up, one breath
Sat hold Exhale, go right, five breaths
Sapta inhale Inhale, come up
Astau hold Inhale, come up, five breaths
Nava inhale Inhale, Urdhva Mukha Svanasana
Dasa exhale Exhale, Adho Mukha Svanasana
Ekadasa hold Exhale, go left, five breaths
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold heels to enter posture, five breaths
Nava hold Inhale, come up, hold waist, exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, hold ankles, go back to position, five breaths
Nava hold Inhale, come up, hold waist
exhale Exhale
Dasa inhale Inhale, lift up
Ekadasa exhale Exhale, jump back, Chaturanga Dandasana
Duadasa inhale Inhale, Urdhva Mukha Svanasana
Trayodasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump forward, hold waist
exhale Exhale, engage the pelvic floor
inhale Inhale, prepare by lifting the spine away from the pelvis
Astau hold Exhale, catch heels, five breaths
Dasa hold Inhale, straight arms, five breaths
hold Inhale, come up, hold waist
exhale Exhale
Ekadasa inhale Inhale, lift up
Duadasa exhale Exhale, jump back, Chaturanga Dandasana
Trayodasa inhale Inhale, Urdhva Mukha Svanasana
Caturdasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Catch the feet, sit between the arms
Astau exhale Take Padmasana, bind the hands behind
Nava hold Lower the back, crown to the floor — 5 breaths
Dasa inhale Lift the head, come up in Baddha Padmasana
Ekadasa exhale Release, lift up
Dvadasa exhale Jump back, Chaturanga
Trayodasa inhale Upward Dog
Caturdasa exhale Downward Dog
Sapta inhale Inhale, jump forward to squat, prepare
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
Sapta inhale Inhale, jump to position
Astau inhale Inhale, lift up
Nava exhale Exhale, jump back, Chaturanga Dandasana
Dasa inhale Inhale, Urdhva Mukha Svanasana
Ekadasa exhale Exhale, Adho Mukha Svanasana
hold Urdhva Dhanurasana 1 of 3 — 5 breaths
hold Urdhva Dhanurasana 2 of 3 — 5 breaths
hold Urdhva Dhanurasana 3 of 3 — 5 breaths
move Drop back and stand up — 1 of 3
move Drop back and stand up — 2 of 3
move Drop back and stand up — 3 of 3
move Kick up to handstand
Sapta hold Inhale, jump through Dandasana
Astau inhale Inhale, hold the big toes, look up
Nava hold Exhale, fold
Dasa inhale Inhale, look up, lengthen
hold Shoulderstand — lift tall, 10–25 breaths
hold Plow — toes to floor, 8 breaths
hold Ear-pressure — knees beside ears, 8 breaths
hold Upward lotus — lotus on the shoulders, hands to knees, 10 breaths
hold Embryo in shoulderstand — fold lotus to chest, 10 breaths
hold Fish — crown down, lotus, 10 breaths
hold Extended-leg fish — arms & legs lifted, 10 breaths
hold Headstand — up to 25 breaths
hold Half headstand — legs parallel to floor, hold
move Lower halfway and lift back up with control
hold Child’s pose — rest the head, breathe
hold Yogic seal — bind in lotus, fold forward, 10 breaths
hold Lotus — sit tall, breathe, 10 breaths
hold Lifted lotus — press up, hold, 10–25 breaths
hold Take rest