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I’m switching things up a bit this week, with a new addition to my minimal cues yoga classes on YouTube.
As a yoga teacher myself, I love to look to other teachers for inspiration to keep my personal practice fresh. If you are an advanced practitioner you may feel similarly, in just wanting the poses laid out for you, but not need alignment cues.
The following is simply a list of the poses for a 45 minute yoga practice, so that you can access it anywhere you are and just get on your mat and move.
Hold each one for about 3 breaths, unless stated otherwise.
1. Warm Up
- Wide-Legged Child’s Pose (5 breaths)
- Cat/Cow (5 Rounds)
- Puppy Pose to Sphinx
- Baby Cobras (5)
- Locust Pose (hands clasped behind back)
- Downward Dog (pedal the feet out)
- Ragdoll Forward Fold
- Mountain Pose
2. First Standing Sequence
- Sun Salutation A (3 rounds)
- Right Knee to Chest, Open in to Twist (as pictured)
- High Lunge (tilt forward and sweep hands down and back)
- Easy Twist
- Side Plank
- Vinyasa
Repeat on other side
3. Second Standing Sequence
- Three-Legged Dog (left foot rises, knee bends)
- Warrior 2
- Add on Eagle Arms
- Humble Warrior
- Warrior 2
- Triangle Pose
- Half Moon Pose
- Downward Dog
- Three-Legged Dog (left foot rises)
- Pigeon Pose (10 breaths)
- Vinyasa
Repeat on other side
4. Third Standing Sequence
- Three-Legged Dog (left foot rises)
- High Lunge
- Warrior 3
- Standing Knee to Chest (then extend leg straight)
- Open in to a twist
- Tree Pose
- Chair Pose (with prayer hands, twist right)
- High Lunge (maintaining the prayer twist)
- Three-Legged Dog (right foot rises)
- Lizard Pose (10 breaths)
- Vinyasa
Repeat on other side
5. Fourth Standing Sequence
- Three-Legged Dog (left foot rises)
- Warrior 1
- Eagle Arms
- Eagle Pose
- Pyramid Pose
- Standing Splits
- Pyramid Pose
- Revolved Triangle
- Wide-Legged Forward Fold
- Goddess Pose
- Warrior 2
- Extended Side Angle
- Vinyasa
Repeat on other side
6. Ground Sequence
- Wide-Legged Child’s Pose (5 breaths)
- Camel Pose
- Thread the needle (both sides)
- Dolphin Pose (5 breaths)
- Forearm Plank (10 breaths)
- Sphinx
- Bow Pose
- Table Top
- Low Lunge
- Quad Stretch
- Half Splits or Full Splits
Repeat last three poses on the other side
7. Cool Down
- Lower down on to back
- Happy Baby
- Reclined Shoe Lace/Cow Face Pose
- Laying Spinal Twist
Repeat last two poses on the other side
Be sure to end with a Savasana before you get off your mat!
Need a bit more instruction, or to see it visually the first time through? Check out the YouTube video below.
Namaste,
Kassandra
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Yoga with Kassandra – Disclaimer
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