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 If you are a yoga teacher looking for some motivation to mix up your personal yoga practice, or an intermediate student who just wants to spice up your home flows, give this sequence a go.

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If you are a yoga teacher looking for some motivation to mix up your personal yoga practice, or an intermediate student who just wants to spice up your home flows, give this sequence a go.

Outlined below are 7 sequences. They make up about a 30 minute practice. Hold each one for roughly 3-5 breaths.

If you would prefer to see the poses, and just hear the names, check out the 30 minute video at the bottom of this post.

1. Child’s Pose, Table Top, Cat/Cow, Puppy Pose, Sphinx, Baby Cobra (x3), Locust Pose (arms back), Plank, Downward Dog.

2. Rag Doll, Mountain Pose, Half Sun Salutation, Runner’s Lunge (left foot back), High Lunge (arms overhead), Prayer Twist, High Lunge, Chair Pose, Warrior 3 (left leg back), Chair Pose, Boat Pose

Vinyasa, then repeat on other side.

3. Downward Dog, Three-Legged Dog (open hip, bend knee), Warrior 2, Triangle Pose, Warrior 2, Humble Warrior, Warrior 2, Standing Pigeon, Dancer’s Pose, Chair Pose.

Vinyasa, then repeat on other side.

4. Downward Dog, Right Leg Rises (straight), Knee to Chest (x3), Runner’s Lunge, Half Splits, Standing Splits, High Lunge, Tilt Forward, Warrior 3, High Lunge, Wide-Legged Forward Fold.

Vinyasa, then repeat on other side.

5. Rag Doll, Squat, Crow Pose, Tripod Headstand, Child’s Pose, Camel Pose, Downward Dog.

6. Downward Dog, Three-Legged Dog (right leg rises), Wild Thing, Pigeon Pose, Downward Dog.

Vinyasa, then repeat on other side.

7. Staff Pose, Seated Twist (right leg crosses), Cow Face Pose, Seated Twist (left leg crosses), Cow Face Pose, Happy Baby, Savasana.

Prefer to see the poses as I say them out? Click play on the video below.

Namaste,
Kassandra

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