solo power flow
Table of Contents
- Class Details
- 1. Ground: Welcome / Centering / Opening Asana
- 2. Flow: Warming Poses, Sun Salutations, Linking Breath with Movement
- 3. Strengthen: Standing Pose Sequences
- 4. Expand: Balance Poses
- 5. Express: Heart Openers
- 6. Integrate: Twists, Seated Hip Openers, Forward Folds
- 7. Surrender: Final Pranayama
Class Details
| Type of Class | Power |
| Intention | tbd |
| Props | Blocks |
| Length | 60 mins |
| Music | tbd |
1. Ground: Welcome / Centering / Opening Asana
| Savasana (or supported bridge) |
| Bananasana |
| Supta Baddha Konasana |
| Bend Knees, Feet Wide (Rock Side to Side) |
| Broken Bridge |
rock your hips outs, roll up to a seat
2. Flow: Warming Poses, Sun Salutations, Linking Breath with Movement
| Hero's Pose > Twist x3 > Side to Side x3 |
| Table Top > Cat/Cow > Thread The Needle both sides |
| Cat/Cow > Bird Dog (crunches) x5; other side |
| Table Top > Hover Knees |
| Down Dog > One legged DD > Anjenyasana |
| plank > chatarunga pushups > slow lower > cobra x2 > plank > Down Dog |
| other side |
| slow walk to half lift > forward fold at top of mat and hang |
| slow roll up, lean left, lean right, small back bend, forward fold |
| 2 more half sun A's |
| chair > Surya A x2 (end in 2nd DD); |
end in DD
3. Strengthen: Standing Pose Sequences
from down dog
| option to stack hips |
| Virabhadrasana I (Warrior I) eagle crunches |
| Humble Warrior |
| Parvottanasana (Pyramid) |
| Vinyasa - 2nd side |
| Vinyasa - option for wild thing |
| Virabhadrasana II (Warrior II) |
| Reverse Warrior > Parsvakonsana (Extended Side Angle) flow end in Reverse Warrior |
| easy twist, side plank |
| Vinyasa - 2nd side |
| Vinyasa (option to flip dog) |
| high crescent lunge (eagle crunches) |
| chair pose with eagle arms (crunches) |
| Vinyasa Flow meet in DD |
| other side |
4. Expand: Balance Poses
from down dog
| Down dog > Mountain > One Legged Tadasana |
| Modified Pistol Squat > One Legged Tadasana |
| Standing Figure 4 > One Legged Tadasana |
| Eagle > One Legged Tadasana |
| Warrior III > Shiva Squat > Warrior III |
| One Legged Tadasana > Tadasana |
other side
5. Express: Heart Openers
forward fold to high plank, lower to belly
| shoulder stretch, T, roll over on your side |
| flip over |
| Bridge (or wheel option) |
Core Refinement
| Waterfall > Toe Taps (lower abs) |
| Apanasana (Knees to Chest) > Bicycles |
6. Integrate: Twists, Seated Hip Openers, Forward Folds
| prone pigeon (figure 4) |
| Eagle Twists (legs stay the same, twist both ways) |
| other side |
| Happy Baby |
7. Surrender: Final Pranayama
| Pranayama |
| Savasana |