YWD Sequencing

Centering & Warmup 10 min:

Tadasana - Albatros 2x

Criss cross sequence front / side / back + kidney tapping twist

Sukhasana - Seated catcow / Side bends / Twists 3x

Balasana - Catcow / Tiger / Gate / Thread the needle

Constractive rest - Hip sequence / Bridge rolls / Heel touches

Salutations 5 min:

Standing & Balancing 15 min:

Trikon / W2 / Parsvakon / Half Moon

W2 / Parsvakon / Bound Parsvakon / Bird of Paradise

W2 / Reversed W / Gomukhasana W

Chair / Twisted Chair / Dancing Shiva / Standing Pigeon

Tadasana / Standing Bheka / Dancer / W3

Low lunge / High lunge / W3 / Eagle

Standing knee to chest / leg extended / to side (Ashtanga)

Dru Tree / Tree

Forward folds & hips 7 min:

Core & Twists 7 min:

Tiger sequence

Plank / Plank twist

Navasana 2x / Sukha twist

Forrest Abs / Forrest abs with twist / Reclined twist

Forrest Abs / Eagle legs forrest abs / Eagle legs reclind twist

90 legs scrissors 2 min / Forrest abs hold exhale out 10x / Breath of fire with navasana-half-butterfly leg 3 rounds

Resetting 3rd vertebrae outward leg circles

Backbends & Prone 7 min:

Inversions & 3rd eye 7 min:

Down dog / Dolphin / Dolphin kick up / Child

Sarvangasana / Fish / Happy Baby /Child

Leg up the block / Baddha Kon

On block Ardha apa / Hamstring release / Supine pigeon / DD / Child

Supported Bridge on block / Leg up the block

Supine pigeon / Pigeon twist / Ardha apa / Baddha kon forward

Hamstring stretch 3 ways with belt / Happy Baby / Child

Medi/Breath/Savasana 15 min:

YOGA

WITH

DORA

Yoga with Dora

Class Sequencing

Yoga class sequencing for 75 minutes classes:

Centering & Warm Up (10 minutes) + Salutations (5 minutes)

Standing & Balancing - ladder/wave or blocks (15 minutes)

Hip & Forward bends (7.5 minutes) + Core & Twists (7.5 minutes)

Back bends (7.5 minutes) + Inversions & 3rd eye (7.5 minutes)

Meditation / Pranayama & Savasana (15 min)

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