vinyasa foundations flow
december calendar
•
35m
we’re mixing it up by adding new poses into the sequencing you already know. it’s not about getting it perfect—it’s about showing up and trying. that’s where the magic happens. follow your breath. it knows where to take you.
suggested props: two blocks, bolster
you’ll explore:
savasana
knees to chest (apanasana)
supine twist (supta matsyendrasana)
seated twist
tabletop (bharmanasana)
cat/cow (marjaryasana / bitilasana)
downward dog (adho mukha svanasana)
standing forward fold (uttanasana)
mountain pose (tadasana)
upward salute (urdhva hastasana)
halfway lift (ardha uttanasana)
high plank (phalakasana / dandasana)
low plank (chaturanga dandasana)
upward dog (urdhva mukha svanasana)
tree pose (vrksasana)
warrior i (virabhadrasana i)
warrior ii (virabhadrasana ii)
reverse warrior (viparita virabhadrasana)
triangle pose (trikonasana)
half moon (ardha chandrasana)
warrior iii (virabhadrasana iii)
child’s pose (balasana)
big toe hold forward fold (padangustasana)
garland pose (malasana)
hand to foot / gorilla pose (padahastasana)
reclined pigeon pose (supta kapotasana)
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