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
| Accomplished Pose | Siddhasana |
| Seated Side Bends | |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Standing Poses
| Tree Pose | Vrksasana |
| Warrior 3 | Virabhadrasana 3 |
| Lunge with Torso Inside Leg | |
| Prayer Squat | Namaskarasana |
| Standing Forward Bend – Repeat 2nd Side | Uttanasana |
| Triangle | Utthita Trikonasana |
| Warrior 2 | Virabhadrasana 2 |
Flow – 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bends | Chandrasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| High Lunge | |
| Pyramid / Intense Side Stretch Pose | Parsvottanasana |
| Low Lunge | Anjaneyasana |
| Half Splits (Full Splits on 3rd round – option) | Ardha Hanumanasana |
Seated and Inversions
| Prone Shoulder Twist | |
| Pigeon | Eka Pada Rajakapotasana |
| Staff Pose | Dandasana |
| Head to Knee Pose | Janu Sirsasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | Ananda Balasana |
| Corpse Pose | Savasana |
