meditation: spinal awareness
kneeling salutations
bird dog
plank
locust
core strengthening twist with a block
side plank
crocodile rolls
meditation: spinal awareness

Warmups: half salutes, lunging hip circles, lunging twists, transverse lunges
Body of class: split squats, cossack squats, "strong" pigeon, front split, side split

crescent moon side stretch and squatting
half salutes
lunging twists
single leg squats
transverse lunging/squatting

warmups: joint mobilization, half salutes, lunging twists
most challenging poses: lapasana (shoulder roll), strengthening variation of cobra, swimmers (shoulder mobilization)
breathwork: ujjaii pranayama
meditation: simple observation

Warmup: kneeling salutations
Body of class: planks, pushups, locust, boat, lunges, 90/90, and bridges
Breathwork: ujjaii pranayama
Meditation: breath-centered

Warmups: dynamic side stretching and twisting, squatting, sun salutations
Most challenging: split squats, cossack squats (transverse lunging), pushups, "the step-through"
Breathwork: ujjaii pranayama
Meditation: observation

Multiple short breath-enhanced sequences to access all six directions of mobilities of the spine. "Blade of Grass" Concentration and Meditation.

simple joint mobility exercise
kneeling salutes
down dog
lunging hip circles
step throughs
crocodile
locust
bridges
windshield wipers
tadaka mudra
breathwork: ujjaii pranayama
meditation: observation

simple joint mobility exercises
kneeling salutes
lunging hip circles
lunging open twist
crocodile
shoulder roll (lapasana)
cobra variations
child pose
swimmers
bound angle
seated meditation on the breath

kneeling salutes
bird dogs
planks and side planks
(resting) crocodile
(asymmetrical) locust
(rolling) crocodile
dynamic bridging
rest
meditation on spine

kneeling salutations
bird dog
plank
sphinx/updog
down dog
warrior 1
down dog
crocodile
1/2 frog
bow
down dog
active pigeon variations
locust
childs pose
seated meditation

half salutes
lunging hip circles
plank
sphinx
up dog
down dog
split squats
side plank
crocodile
locust
cholds pose
windshield wipers
bound angle
technical stand up
seated forward fold
bridge
rest
seated meditation

kneeling salutes
split squats
standing ankle mobilization
toe balancing/heel raises
squats and balancing on the toes
squat to keeling/thunderbolts
seated ankle mobilization
self foot massage

simple range of motion exercises
balancing arm raises and chest openers
bound neck mobilization
kneeling thoracic rotation and extension
crocodile
scorpion tale
cobra variation
child pose
swimmers
dynamic bridge

half salutes
full salutes
multidimensional salutes

Dynamic exercises to help create mobility and core stability of the joints and spine.

Accessible exercises for releasing upper back tension and strengthening the should girdle.

Emphasis on strengthening, stability, and balance

kneeling salutes
bird dogs
locust
plank and side plank
crocodile rolls

dead bug
bridges
windshield wipers
kneeling salutes
bird dogs
plank
sphinx
seated windshield wipers
shin box lifts
90/90 twist
60 second leg lowers
windshield wipers

supine arm raises
supine hip hikes
supine knee circles
dynamic bridge
supine windshield wipers
90/90 lift
kneeling salutes
plank and side plank sequence
sphinx
side saddle movements (bharadvajasana vinyasa)
butt walking
tadaka mudra

supine arm raises
supine knee extensions
supine hip adduction
plank and side plank sequence
locust variation
sphinx
up dog
down dog
lunging hip circles
lunging twists
side plank variation
pigeon variations
down dog
dynamic bridge
windshield wipers

balancing arm raises
balancing spinal flexion and extension
side stretching and squatting sequence
half salutes
revolving disk (chakri)
transverse lunges (cossack squats)
twisted horse
forearm plank sequence
resting crocodile
rolling crocodile
windshield wiper sequence
bridge

kneeling salutes
plank/side plank sequence with pushup option
sphinx
scorpions
airplane
lunging hip circles
squats
broken triangles with a block
shoulder taps with a block
child pose
block bridges
windshield wipers