Term
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Definition
Sets the pace of the class by blending a slow-paced Sun A flow and long, static postures. |
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Term
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Definition
Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball
(3 sets - 6 counts each posture) |
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Term
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Definition
Ardha Chandrasana
(2 sets - 30 seconds first set;
45 seconds second set) |
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Term
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Definition
Padahastasana
(2 sets - 30 seconds first set;
45 seconds second set) |
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Term
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Definition
Utkatasana
(2 sets - 60 seconds each set
(20 seconds each of three parts)) |
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Term
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Definition
Utkata Konasana
(1 set - 45 seconds (15 seconds each of three parts - standard/heels lifted/pulse)) |
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Term
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Definition
10 minute mark.
Series flows 2-3 postures together with long holds. Give notice as to where students are moving and encourage grace in transitions. |
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Term
Eagle/Eagle Armed Airplane/Balancing Stick |
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Definition
Garudasana/Dakasana/
Tuladandasana
(2 sets (one each side) - 20 seconds Eagle/15 seconds each Eagle Armed Airplane & Balancing Stick) |
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Term
Standing Forehead to Knee/Standing Bow |
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Definition
Dandayamana-Janushirasana/Dandayaman-Dhanurasana
(2 sets (one each side) - 30 seconds each posture. Option - kick out) |
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Term
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Definition
Dandayamana-Dhanurasana
(2 sets (one each side) - 45 second static hold) |
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Term
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Definition
Transition Pose
(One 6-count breath) |
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Term
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Definition
Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball
(1 set - 6 counts each posture) |
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Term
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Definition
Dandasana
(15 second static hold) |
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Term
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Definition
Adho Mukha Svanasana
(15 second static hold) |
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Term
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Definition
15-17 minute mark.
A Sun Salutation B style flow with long holds. |
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Term
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Definition
Ardha Adho Mukha Svanasana
(2 sets (one each side) - 10 second hold - flow through to low lunge) |
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Term
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Definition
Virabhadrasana 2
(2 sets (one each side) - 20 second hold) |
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Term
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Definition
Trikonasana
(2 sets (one each side) - 20 second holds.
Options - 1/2 or full bind) |
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Term
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Definition
Parivrtta Virabhadrasana
(2 sets (one each side) - 20 second hold) |
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Term
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Definition
Transition posture
(6 count hold) |
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Term
Standing Separate Leg Stretching |
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Definition
Dandayamana-Bibhaktapada-Paschimottanasana
(2 sets (one each side) - 20 second hold
2nd set options - Frog/Prone Frog/Tripod Headstand) |
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Term
Standing Separate Leg Forehead-to-Knee |
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Definition
Dandayamana-Bibhaktapada-Janushirasana
(2 sets (one each side) - 20 second hold. Option - reverse namaskar. Finish by rolling up to standing) |
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Term
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Definition
Toppling Tree
(2 sets (one each side) - 10 second hold) |
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Term
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Definition
Dandayamana Hanumanasana
(2 sets (one each side) - 10 second hold.
Release to Low Lunge) |
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Term
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Definition
Adho Mukha Svanasana
Transition posture. (6 count hold) |
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Term
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Definition
Vrksasana/Padangustasana
(2 sets (one each side) - 20 second hold.
Options - Fold Forward Tree/Toe Stand) |
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Term
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Definition
Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball
(3 sets - 6 counts each posture) |
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Term
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Definition
30 minute mark.
Introduce varied core work. Encourage slow movements and form over quantity. |
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Term
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Definition
Supta Baddha Konasana sit-ups/Garudasana sit-ups/Navasana
(1 set - 2-3 minutes. Vary postures each class. Finish by rolling up to standing forward fold) |
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Term
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Definition
Chaturanga Push-ups/Side Plank
(1 set - 60 seconds. Vary each class) |
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Term
Downward Facing Dog Core Work |
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Definition
Dolphin/Forearm Plank...
(1 set - 40 seconds. Finish by lowering belly to the mat) |
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Term
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Definition
35 minute mark.
A long hold Hot Yoga spine series with flow between two postures. |
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Term
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Definition
Bhujangasana/Salabhasana
(2 sets w/ Savasana between and after - 20 seconds each posture) |
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Term
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Definition
Poorna-Salabhasana/Dhanurasana
(2 sets w/ Savasana between and after - 20 seconds each posture) |
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Term
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Definition
Urdhva Mukha Svanasana
(1 set - 20 seconds. Flow through low cobra to full Up Dog) |
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Term
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Definition
Adho Mukha Svanasana
(15 second static hold) |
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Term
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Definition
Eka Pada Rajakapotasana
(2 sets (one each side) - 20-60 seconds each . Down Dog is transition between sides) |
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Term
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Definition
Adho Mukha Svanasana (15 second hold) |
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Term
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Definition
45 minute mark.
Deepen the backbends and counter with spinal opening |
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Term
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Definition
Ustrasana/Supta Vajrasana
(2 sets - 20 seconds each posture.
2nd set options - long set fixed firm (40 seconds)/push up to Full Camel/2nd set of Camel |
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Term
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Definition
Adho Mukha Svanasana
(15 second hold - walk out the legs. Drop to knees) |
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Term
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Definition
Ardha-Kurmasana
(1 set - 20 second hold) |
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Term
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Definition
Sasangasana
(1 set - 20 second hold. Release by rolling to seated, shift hips to side and roll onto back) |
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Term
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Definition
50 minute mark.
Establish long, deep holds in the hips and a closing twist. |
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Term
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Definition
Setu Bandhasana/Urdhva Dhanurasana
(1 set - 45 seconds. Option - Wheel) |
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Term
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Definition
Pavanamuktasana
(1 set - 10 seconds. Option - Single Leg.
Finish by rolling to seated) |
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Term
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Definition
Paschimottanasana
(1 set - 10 seconds.
Option - Seated Separate Leg Stretching (Janushirasana). |
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Term
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Definition
Ardha-Matsyendrasana
(1 set - 10 seconds each side. Finish by rolling onto back) |
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Term
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Definition
55 minute mark.
Calming postures to cool down the class. |
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Term
Plow/Shoulder Stand/Deaf Man
Dead Bug/Happy Baby
Fish/Supine Twist |
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Definition
Halasana/Sarvangasana/Karna Pidasana...
(Choose 4 postures - 10 seconds each) |
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Term
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Definition
Set breathing cues with 3 audible exhale sighs. Finish with "Namaste". |
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