2016: Q1
sequence:
- Child's Pose → Downward Facing Dog ⇄ Upward Facing Dog
- 3-legged dog →Half Pigeon →Side 2
- Corpse Pose 2+ minutes→roll to side
- Low Crouch→Forward Fold Hang →Neck Stretch
2016: Q2
sequence:
- Child's Pose + Twisting Child's Pose→Cat/Cows→Downward Facing Dog
- 3-legged Dog→Runner's lunge→Half Pigeon→Repeat side 2
- From side two, roll onto seat with leg extended→Side Body Stretch→Half Pike Stretch→Butterfly Stretch→Repeat side 2
- Low Crouch→Forward Fold Hang→Neck Stretch
2016: Q3
sequence:
- Child's Pose → Cat/Cows
- Twisted Scorpion Stretch side 1 and 2 → Cobra or Upward Facing dog
- 3 Legged Dog + Hip Opener →Runners Lunge→Warrior II→Reverse Warrior→Crescent Lunge→Pyramid Pose→Downward Facing Dog →Repeat Side 2
- Forward Fold Hang→Roll Up Neck Stretch→3 closing breaths
2016: Q4
sequence:
- Downward Facing Dog or Child's Pose→Cat/Cows →Vinyasa 3-5X
- 3 Legged Dog ⇄Knee to Nose 3X →Runner's Lunge→Lizard Pose→Repeat Side 2
- Half Sun Salutation 3-5X →Neck Stretch→3 closing breaths
2017: Q1
sequence:
- Chaturanga→Rolling Cobra Stretch
- Downward Facing Dog→3 Legged Dog→Pyramid Pose→Half Pigeon
- Half Sun Salutation 3-5X →Neck Stretch→3 closing breaths
2017: Q2
2017: Q3
2017: Q4
2018: Q1
COMING soon
2018: Q2
2018: Q3
COMING soon
2018: Q4
COMING soon
2019: Q1
2019: Q2
2019: Q3
2019: Q4
2020: Q1
2020: Q2
2020: Q3
2020: Q4
2021: Q1
2021: Q2
sequence:
- Child's Pose → Downward Facing Dog ⇄ Upward Facing Dog
- Runner's lunge + Cactus Arms or Chest Opener + Twist to Open Side + Quad Stretch →Side Angle Pose + Bind →Downward Facing Dog → Repeat Side 2
- Low Crouch to front of mat →forward fold hang→IT Band stretches side 1+2→Roll up →neck stretches
