Cpy - Tt Power

Front 1

Integration Series
1.
2.
3.

Back 1

1. exhale - childs pose (2min)
2. exhale - downward dog (1min)
3. exhale - ragdoll (1min)
* hint - feet back to touch.

Front 2

Sun A Sequence
1.
2.
3.
4.
5.
6.

Back 2

1. Inhale - Mountain Pose (Tadasana)
2. Exhale - Forward Fold (Uttanasana)
3. Inhale - Halfway Lift
(Urdva Mukha Uttanasana)
4. Exhale - High to Low Plank
(chattarunga/dandasana)
5. Inhale - Upward facing dog
6. Exhale - Downward Facing Dog

Front 3

Sun B Sequence
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.

Back 3

Sun B Sequence
1. Inhale - Chair Pose (Utkatasana)
2. Exhale - Forward Fold
(Uttanasana)
3. Inhale - Halfway Lift
(Urdva Mukha Uttanasana)
4. Exhale - Hight to low plank (chattarunga/dandasana)
5. Inhale - Right leg High
6. Exhale - low lunge
7. Inhale - Warrior II
virabhadrasana
8. Exhale - extended side angle
9. Inhale - Reverse Warrior (parivitta virabhadrasana)
10. Exhale - High to low plank
(chattarunga/dandasana)
11. Inhale - upward facing dog
12. exhale - downard facing dog. ----- continue sequence w/left leg.

Front 4

Transition & Core
cue to get to core -
1.
2.
3.

Back 4

Transition and Core
- from downward dog at the bottom of your next exhale walk through your hands to a seated position - and lie back - one vertebrae at a time for core work.
1. sit ups - suppta badda konasana 30 sec.
-streatch-
2. Abdominal twists 1 min
-streatch-
3. Boat Pose - Navassana three to five breathes.

Front 5

Transition - Core to Cresent
1.
2.
3.

Back 5

Transition - Core to Cresent
- from boat pose - cross you ankles and place your hands on the floor - walk or jump back to high plank.
1. Exhale - High to low plank - chattarunga/dandasana
2. Inhale - Upward facing dog
3. Exhale - downward facing dog.