Day Seven

A slow flow to rest, recover, and rejuvenate. 

Key poses:
Half Forward Fold
Reverse Tabletop
Thread The Needle
Puppy Dog
Goddess Squat
Lizard
Reclined Pigeon
Happy Baby


 

Duration: 17 minutes and 39 seconds

Difficulty: Accessible for all levels
Modifications: using a block below your body in Goddess Squat; placing a blanket below your belly in Puppy Dog; 

Day Six

A sequence with gentle folds and inversions to release tension in the neck.

Key poses:
Gorilla
Eagle
Warrior 3
Standing Split
Half Moon
Side Facing Wide-legged Forward Fold (option for Headstand)
Badhakonasana
Suptabadhakonasana


 

Duration: 19 minutes

Difficulty: Accessible for all levels with some modifications
Modifications: using a block under your hands in Standing Splits and Half Moon; opposite hands reaching for opposite shoulder blades in Eagle.

Day Five

A practice focusing on deep opening of the hips to increase mobility.

Key poses:
Half frog
Anjaneyasana
Wide-armed Twists
Goddess Squat
Lizard
Happy Baby
Suptabadhakonasana


 

Duration: 24 minutes and 46 seconds

Difficulty: Accessible for all levels
Modifications: using a block underneath your body in Goddess Squat; using a block underneath your hands in Lizard; dropping your back knee during lunges.

Day Four

A flow for releasing tension in the shoulders and lengthening the spine.

Key poses:
Supine Twists
Forward Folds
Warrior 1
Warrior 3
Flip Dog
Dancing Warrior
Tree
Bridge
Wheel

 

Duration: 17 minutes and 47 seconds

Difficulty: Intermediate
Modifications: choosing supported side plank instead of flip dog; choosing a third bridge instead of a wheel; using a strap or hand towel for binds.

Day Three

A practice for strengthening your core and increasing vitality. 

Key Poses:
High Plank
Chair
Boat
Sphinx
Locust
 

Duration: 14 minutes and 9 seconds

Difficulty: Intermediate
Modifications: come to knees during plank; rest forearms on mat during boat pose.

Day Two

A flow intended to create space in the hips and strength in the legs.

Key poses:
Tabletop
Anjaneyasana
Runner's Lunge
Single-legged Chair
Reclined Pigeon
Supine Twists


 

Duration: 27 minutes and 14 seconds

Difficulty: Accessible for all levels with some modifications
Modifications: using hands to support the weight of your body as you fold deeply; shortening stance in standing poses; choosing stillness in lunging poses.
 

Day One

An energizing sequence intended to increase your heart rate and warm up your body.

Key poses:
Warrior 1
Chaturanga
Chair
High Plank / Side Plank
Seated Forward Fold
Supine Twists

Duration: 22 minutes and 49 seconds

Difficulty: Accessible for all levels
Modifications: Dropping knees in plank poses, Cobra pose in place of chaturanga