Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball

(3 sets - 6 counts each posture)

Ardha Chandrasana

(2 sets - 30 seconds first set;

45 seconds second set)

Padahastasana

(2 sets - 30 seconds first set;

45 seconds second set)

Utkatasana

(2 sets - 60 seconds each set

(20 seconds each of three parts))

Utkata Konasana

(1 set - 45 seconds (15 seconds each of three parts - standard/heels lifted/pulse))

10 minute mark.

Series flows 2-3 postures together with long holds. Give notice as to where students are moving and encourage grace in transitions.

Garudasana/Dakasana/

Tuladandasana

(2 sets (one each side) - 20 seconds Eagle/15 seconds each Eagle Armed Airplane & Balancing Stick)

Dandayamana-Janushirasana/Dandayaman-Dhanurasana

(2 sets (one each side) - 30 seconds each posture. Option - kick out)

Dandayamana-Dhanurasana

(2 sets (one each side) - 45 second static hold)

Transition Pose

(One 6-count breath)

Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball

(1 set - 6 counts each posture)

Dandasana

(15 second static hold)

Adho Mukha Svanasana

(15 second static hold)

15-17 minute mark.

A Sun Salutation B style flow with long holds.

Ardha Adho Mukha Svanasana

(2 sets (one each side) - 10 second hold - flow through to low lunge) 

Virabhadrasana 2

(2 sets (one each side) - 20 second hold)

Trikonasana

(2 sets (one each side) - 20 second holds.

Options - 1/2 or full bind)

Parivrtta Virabhadrasana

(2 sets (one each side) - 20 second hold)

Transition posture

(6 count hold)

Dandayamana-Bibhaktapada-Paschimottanasana

(2 sets (one each side) - 20 second hold

2nd set options - Frog/Prone Frog/Tripod Headstand)

Dandayamana-Bibhaktapada-Janushirasana

(2 sets (one each side) - 20 second hold. Option - reverse namaskar. Finish by rolling up to standing)

Toppling Tree

(2 sets (one each side) - 10 second hold)

Dandayamana Hanumanasana

(2 sets (one each side) - 10 second hold.

Release to Low Lunge)

Adho Mukha Svanasana

Transition posture. (6 count hold)

Vrksasana/Padangustasana

(2 sets (one each side) - 20 second hold.

Options - Fold Forward Tree/Toe Stand)

Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball

(3 sets - 6 counts each posture)

30 minute mark.

Introduce varied core work. Encourage slow movements and form over quantity.

Supta Baddha Konasana sit-ups/Garudasana sit-ups/Navasana

(1 set - 2-3 minutes. Vary postures each class. Finish by rolling up to standing forward fold)

Chaturanga Push-ups/Side Plank

(1 set - 60 seconds. Vary each class)

Dolphin/Forearm Plank...

(1 set - 40 seconds. Finish by lowering belly to the mat)

35 minute mark.

A long hold Hot Yoga spine series with flow between two postures.

Bhujangasana/Salabhasana

(2 sets w/ Savasana between and after - 20 seconds each posture)

Poorna-Salabhasana/Dhanurasana

(2 sets w/ Savasana between and after - 20 seconds each posture)

Urdhva Mukha Svanasana

(1 set - 20 seconds. Flow through low cobra to full Up Dog)

Adho Mukha Svanasana

(15 second static hold)

Eka Pada Rajakapotasana

(2 sets (one each side) - 20-60 seconds each . Down Dog is transition between sides)

45 minute mark.

Deepen the backbends and counter with spinal opening

Ustrasana/Supta Vajrasana

(2 sets - 20 seconds each posture.

2nd set options - long set fixed firm (40 seconds)/push up to Full Camel/2nd set of Camel

Adho Mukha Svanasana

(15 second hold - walk out the legs. Drop to knees)

Ardha-Kurmasana

(1 set - 20 second hold)

Sasangasana

(1 set - 20 second hold. Release by rolling to seated, shift hips to side and roll onto back)

50 minute mark.

Establish long, deep holds in the hips and a closing twist.

Setu Bandhasana/Urdhva Dhanurasana

(1 set - 45 seconds. Option - Wheel)

Pavanamuktasana

(1 set - 10 seconds. Option - Single Leg.

Finish by rolling to seated)

Paschimottanasana

(1 set - 10 seconds.

Option - Seated Separate Leg Stretching (Janushirasana).

Ardha-Matsyendrasana

(1 set - 10 seconds each side. Finish by rolling onto back)

55 minute mark.

Calming postures to cool down the class.

Plow/Shoulder Stand/Deaf Man

Dead Bug/Happy Baby

Fish/Supine Twist

Halasana/Sarvangasana/Karna Pidasana...

(Choose 4 postures - 10 seconds each)