dynamic bridge variations
sphinx/upward facing dog
downward facing dog
lunging twists
windshield wipers
bound angle/butterfly
inverted plow to low lunge

dynamic bridge with a block
supine "clams"
bird dog
locust variation
crocodile

crocodile pose
prone shoulder stretches
sphinx/cobra/updog
locust pose
down dog
pigeon pose
bridge pose
supine hamstring and adductor stretches
windshield wipers

Warmup: child's pose-table-down dog
Body of Class: lunging, windshield wipers, 90/90
Most Challenging: lunge step throughs
Breathwork: ujjaii pranayama
Meditation: internal observation

dynamic side stretching and squats
half salutes
twisting lunges
sphinx, cobra, upwards facing dog
downward facing dog
full sun salutes

kneeling salutes
bullfrog/arm clamshells
crocodile
side scorpion
low cobra
prone swimmers

different variations of squats and lunges

kneeling salutes
plank and side plank sequence
crocodile pose
locust variation
crocodile rolls
sphinx
updog
downdog
dolphin pushups
handstand variations
rest

kneeling salutes
bird dogs
plank
crocodile
locust variation
windshield wipers
shinbox lifts
bound angle
bridges
marching bridges
supine bound angle
rest

kneeling salutes
down dog
lunging hip circles
basic squat
dynamic squats and toe balancing
transverse lunges/cossack squats
plank
sphinx
updog
downdog
split squats
thunderbolt pose

mountain pose
standing heel raises
dynamic squatting and balancing
half salutes
dynamic balancing revolved triangle
dynamic revolved half moon
mountain pose

kneeling salutes
down dog
bird pose
clam shells (shoulder variation)
windshield wipers
90/90
clam shells (hip variation)
butterfly

foot massage
ankle mobilization
windshield wipers
bird dog with hip circumduction
down dog
lunge
gorilla squats
balancing on one foot
balancing split squats
crow
crocodile
sphinx
updog
meditation

kneeling salutes
plank
shoulder taps
sphinx
updog
downdog
lunging hip circles
step throughs
windshield wipers
90/90
clamshells
butterfly

supine breathing with knees bent
single hip flexion and knee extensions
single supine hip circles
dynamic bridge
supine windshield wipers
crocodile
sphinx
updog
downdog
pigeon

Simple core strengthening and mobility exercises for hips, spine, and shoulders.

toe balancing
side stretching
squatting
lunging
kneeling salutes
bird dogs
child pose
sphinx
updog
down dog
windshield wipers
90/90
forward fold
bridging
rest

kneeling salutes
plank/side plank
sphinx/updog
downdog
lunge
squat
mobility salutes
step throughs
wrist mobilization
shoulder mobilization