At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Bridge | Setu Bandha | Reclined Big Toe Pose | Supta Padangusthasana |
| Core Work | |
| Cat Cow | Chakravakasana | Cobra | Bhujangasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana | Cobra | Bhujangasana |
| Downward Dog | Adhho Mukha Savasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrtta Utkatasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| High Lunge | |
| Warrior 3 | Virabhadrasana 3 |
| Standing Splits | Urdhva Prasarita Eka Padasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust (1st 2 rounds) | Salambhasana |
| Bow (last 2 rounds) | Dhanurasana |
Standing Poses
| Warrior 1 | Virabhadrasana 1 |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Lord of the Dancers Pose | Natarajasana |
| Standing Forward Bend | Uttanasana |
| Side Angle Pose | Parsvakonasana |
| Half Moon | Ardha Chandrasana |
Seated Poses
| Seated Forward Bend | Pashimottanasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Cow Face Pose | Gomukhasana |
| Double Pigeon / Fire Log Pose | Agnistambhasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Bridge or Full Wheel (1st round with block between thighs) | Setu Bandha or Udhva Dhanurasana |
| Supine Twists | |
| Corpse Pose | Savasana |
