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.

Front 6

Crescent Series

Back 6

1. Inhale R leg high

2. Exhale low lunge

3. Inhale crescent lunge

4. Exhale revolved crescent (twist L)

5. Inhale release hands to feet

6. Exhale runner's lunge

7. Exhale high plank

8. Inhale side plank (on L hand)

9. Exhale chaturanga

10. Inhale upward facing dog

11. Exhale downward facing dog

12. Repeat 1-11 on L side

13. Trans: down dog to inhale halway lift

14. Inhale chair pose

15. Exhale prayer twist (twist right)

16. Exhale gorilla pose

17. Inhale chair pose

18. Exhale prayer twist (twist left)

19. Exhale forward fold

20. Crow pose (demo)