Begin series

End series

Repeat series

Repeat pose on opposite leg/side

Repeat series on other leg/side

1

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN.

Seated Meditation

OpENING/WARM Up

SUN SALUTATION A

Down Dog

Adho Mukha SvanasanaArdha Uttanasana

Ardha Uttanasana

plank pose plank pose

Rag Doll Ardha Uttanasana Uttanasana

Uttanasana Uttanasana

Urdhva Hasthasana

Urdhva Hasthasana Urdhva Hasthasana

Samasthiti

Samasthiti Samasthiti

Bhujangasana

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN. 2

Utkatasana

Urdhva Mukha Svanasana

Urdhva Mukha Svanasana

Urdhva Mukha SvanasanaUrdhva Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana

Virabhadrasana A - right side

Virabhadrasana A - left

Uttanasana

Uttanasana Uttanasana

Ardha Uttanasana

Ardha Uttanasana

Ardha UttanasanaChaturanga Dandasana

Chaturanga Dandasana Chaturanga Dandasana

Chaturanga Dandasana

Urdhva Hasthasana Samasthiti Samasthiti

SUN SALUTATION B

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN. 3

Low Lunge Kapyasana Kapyasana Modification pristhasana pristhasana Modification

Anahatasana

Urdhva Mukha Svanasana

Urdhva Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana Table top position

Down Dog Kick w/ Open Hip - left side first

Uttanasana

Uttanasana

Ardha Uttanasana

Ardha Uttanasana Bakasana Chaturanga Dandasana

Chaturanga Dandasana

Urdhva Hasthasana Baby Back BendSamasthiti

SHIVA NAMASKAR A

TRANSITION

Utkatasana

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN. 4

Anahatasana Modification

Vira A w/ Clasped Hands Vira A w/ Clasped Hands

Vira A w/ Clasped Hands Vira A w/ Clasped Hands

patan Vrksasana

patan Vrksasana

Virabhadrasana C

Virabhadrasana C

Humble Warrior

Humble Warrior

Table top position Down Dog Down Dog Kick - right side first

SHIVA NAMASKAR B

Low Lunge

Virabhadrasana A - right side

Virabhadrasana AVirabhadrasana B prasarita padottanasana A Virabhadrasana BArdha Chandrasana

Ardha Chandrasana

Ardha Chandra Cipasana

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN. 5

Eka pada Rajakapotasan Ardha MatsyendrasanaAgnistambhasana

Eka pada Rajakapotasana prepHalf piegon Fold Half piegon w/ Quad Stretch Half pigeon Mermiad VariationHalf pigeon prep

Ardha Chandra Cipasana Virabhadrasana B

Virabhadrasana B

prasarita padottanasana A prasarita padottanasana B prasarita padottanasana C prasarita padottanasana D

Chaturanga Dandasana

Chaturanga Dandasana

Urdhva Mukha Svanasana

Urdhva Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana

HIp SERIES

Down Dog Kick - right side first

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN. 6

Surya Yantrasana prep -right leg cradle

Surya Yantrasana prep -left leg cradle

SuryaYantrasana - right leg first

SuryaYantrasana - left leg first

Baddha Konasana

Ashtavakrasana prep - right leg cradle

Ashtavakrasana -right side first Chaturanga Dandasana

Chaturanga Dandasana

Chaturanga Dandasana

Bridge pose

Tripod Headstand

Urdhva Mukha Svanasana

Urdhva Mukha Svanasana

Urdhva Mukha Svanasana Urdva Dhanurasana

Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana Seated Forward Fold

Table top position Tripod Headstand prep

FINISHING SERIES

3x

ASHTANGA - DHARMA FLOW SEQUENCE - 60 MIN. 7

Shambhala Sarvangasana KarnapidasanaHalasana

Chaturanga Dandasana

Baddha padmasana

Urdhva Mukha Svanasana

Baddha padmasana Modification padmasana

Adho Mukha Svanasana SavasanaTolasana Tolasana Modification