The Advanced Series

Pranayama – Deep Breathing
Biradhadrasana – Salute to Gods and Goddesses
Surjyanamaskar – Salute to the Sun

Half Moon Series

  • Pars Ardha Chandrasana – Lateral Half Moon Pose (right & left)
  • Ardha Chandrasana – Half Moon Pose (backward bending)
  • Pada Hastasana – Hands to Feet Pose (head to knees)
  • Trikanasana – Triangle Pose
  • Dandayamana Bibhaktapada Janushirasana – Standing Separate Legs Forehead to Knee Pose

STANDING SERIES

Utkatasana – Awkward Pose
Garurasana – Eagle Pose
Dandayamana Janushirasana – Standing head to knee pose
Dandayamana Dhanurasana – Standing Bow Pose
Tuladandasana – Balancing Stick Pose
Bibhakta Hasta Tuladandasana – Separate Hands Balancing Pose (Split Arm)
Dandayamana Bibhakatapada Paschimotthanasana – Standing Separate Leg Stretching Pose / Hands behind back (head to floor)
Guillotine
Tadasana – Tree Pose
Padangustasana –  Toe Stand
Bamanasana – Short Man Pose

HAND BALANCING SERIES

Angustasana – Finger stand
Kagasana – Crow Pose
Bakasana-Crane Pose
Pranasana-Life Pose

LOTUS SERIES

Lotus Warm Up-(Rock the Baby)
Leg Circling (3 sets-20 each side)
Sukhasana-Easy Pose
Samasana-Plain Pose (2 Toes Up)
Siddhasana-Success in Meditation Pose (Heel to Heel)
Bhadrasana-Gentle Pose (head down/sole to sole)
Locked Elbow-push knees down
Swastikasana-Good Luck Pose (cover all openings)
Ardha Padmasana-Half Lotus
Padmasana-Lotus
Utthita-Padmasana-Lifting Lotus (Lotus in Finger Stand)
Baddha-Padmasana-Bound Lotus (hold toes)
Tulangalasana-Lotus in “L”
Garabhasana-Pregnancy fetal pose
Matsyasana-Fish Pose
Makarasana-Spider Pose (then with Locust arm variation)
Parbatasana-Mountain Pose
Kukkutasana-Cock Pose

***SAVASANA***

Pavanamuktasana-Wind Relieving Pose

***SAVASANA***

***SIT UP***

COBRA SERIES

Bjujangasana-Cobra
Salabhasana-Locust Pose
Poorna Salabhasana-Full Locust Pose
Dhanurasan-Bow Pose

FIXED FIRM SERIES

Supta Vajrasana-Fixed firm pos Ardha-Kurmasana Half Tortoise Pose
Ustrasana-Camel Pose
Sasangasana-Rabbit Pose

***SAVASANA***

***SIT UP***

SPLIT SERIES

Janushirasana-Head to Knee Pose
Paschimotthanasana-Stretching Pose
Bibhakta-Pada-Paschimottahanasana-Separate Leg Stretching (straddle)
Mandukasana-Frog Pose
Utthita-Paschimotthanasana-Upwar Stretching Pose
Purna-Bibhaktapada-Janushirasana-Full Separate Leg Head to Knee Pose (splits)
Eka-Pada-Rajakapotasana Pigeon Pose
Dandayama-Purna-Janushirasana -Standing Splits (Split Leg-Grab Heel)

***SAVASANA***

***SIT UP***

DOUBLE-SIDED SERIES

Akarna-Dhanurasana-Bow-Pulling Pose (Archer Pose)
Chatushkonasana-Four-Angle Pose
Gomukhasana-Cow Face Pose
Ardha-Matsyendrasana-Spinal Twisting Pose

***SAVASANA***

***SIT UP***

BOW LEG SERIES

Ekapada-Gokhilasana-Bow Leg Pose (Leg Breaking)
Gokhilasana Mayurasana-Bow Leg in Peacock Pose
Gokhilasana Parbatasana-Bow Leg in Mountain Pose

TORTOISE SERIES

Ekapada-Shirasana-One Leg Over Head
Deepada-Shirasana-Two Legs Over Head
Utthita-Kurmasana-Upward Tortoise (two kinds)
Kurmasana-Tortoise
Yoga Nidrasana-Yogi in Sleep Pose

***SAVASANA***

PLOUGH SERIES

***Hernia Leg Raises-Hold righ, left leg, both legs***

***Halasana Warm Up – 5 times***

Halasana-Plough Pose
Karnapitasana-Knees to Ear Pose
Sarwangasana-Shoulderstand
Urdha-Sarwangasana-Lotus in Shoulderstand
Baddha-Sarwangasana-Folding (Lotus) in Shoulderstand (show face)
Long fish
Bridge
Chakrasana-Wheel Pose

***SAVASANA***

FULL SERIES

Purna-Bhujangasana-Full Cobra
Purna-Dhanurasana-Full Bow
Purna-Ustrasana-Full Camel

PEACOCK SERIES

Mayurasana-Peacock
Baddha-Mayurasana-Folding (Lotus Peacock)
Ekapada-Mayurasana-One Leg Peacock
Kkhasta-Mayurasana-One Arm Peacock

***SAVASANA***

HEADSTAND SERIES – Prep for Headstand

Ardha-Shirasana-Half Headstand
Shirasana-Headstand
Urdha-Shirasana-Upward Headstand (with Lotus)
Baddha Shirasana-Folding Headstand (with Lotus)

***SAVASANA***

TIGER SERIES

Bagghrasana-Tiger Pose  forearm stand
Baggharasana-Brischikasana-Scorpion in Tiger (Toes touch head)
Likarasana-“Lika” Pose

HEADSTAND SERIES

Hastasana-Handstand
Urdha-Hastasana-Upward Handstand (with Lotus)
Baddha-Hastasana or Kukkutasana-Folding Handstand (with Lotus)
Ekahasta-Hastasana-One-hand Handstand
Brschika-Hastasana-Scorpion Handstand
Brikkhasana-Palm Tree Pose
Simhasana-Lion Pose

Internal / Breathing Exercise

Nauli
Kapalbhati  Final Blowing – 300 times

***FINAL SAVASANA***