Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat, Block, Elevation, Strap, Bolster

Level:
Advanced

Workout Breakdown:

01 - Seated Breaths
02 - Head Rolls L
03 - Head Rolls R
04 - Neck Stretch L
05 - Neck Stretch R
06 - Wrist Winds
07 - Rev Wrist Stretch
08 - Wrist Flexion Stretch
09 - Cat Cow
10 - Spinal Winds L
11 - Spinal Winds R
12 - Seated Glutes Stretch L
13 - Seated Glutes Stretch R
14 - Childs Pose
15 - Side Stretch L
16 - Side Stretch R
17 - Kneeling Threaders L
18 - Kneeling Threaders R
19 - Kneeling Tris L
20 - Kneeling Tris R
21 - Rev Shoulder Stretch L
22 - Rev Shoulder Stretch R
23 - Upward Dog
24 - Prone Shoulder Winds
25 - Pull In Knees L
26 - Halfy Babies L
27 - ISO Supine Stretch L
28 - Supine Winds L
29 - Brettzel Stretch L
30 - Pull In Knees R
31 - Halfy Babies R
32 - ISO Supine Stretch R
33 - Supine Winds R
34 - Brettzel Stretch R
35 - Shoulder Bridge Holds
36 - Foot Pedals
37 - World's Best Stretch L
38 - Quad Lizards L
39 - Winding Hydrants L
40 - Kneeling Hip Bumps L
41 - Malasana
42 - Downward Dog
43 - World's Best Stretch R
44 - Quad Lizards R
45 - Winding Hydrants R
46 - Kneeling Hip Bumps R
47 - Malasana
48 - Elevated Puppy Pose
49 - Elevated Psoas Stretch L
50 - Psoas Twists L
51 - Psoas Reachers L
52 - Psoas Side Reaches L
53 - Elevated Psoas Stretch R
54 - Psoas Twists R
55 - Psoas Reachers R
56 - Psoas Side Reaches R
57 - Downward Dog Twists L
58 - Pigeon Pose L
59 - Pigeon Side Hold R
60 - Pigeon Side Hold L
61 - Pigeon Twists L/R
62 - Half Things L
63 - Downward Dog Twists R
64 - Pigeon Pose R
65 - Pigeon Side Hold L
66 - Pigeon Side Hold R
67 - Pigeon Twists R/L
68 - Half Things R
69 - Cow Faced Pose L
70 - Cow Faced Twist L
71 - Cow Faced Pose L
72 - Cow Faced Pose R
73 - Cow Faced Twist R
74 - Cow Faced Pose R
75 - Frog Pose
76 - Winding Frog Pose L
77 - Winding Frog Pose R
78 - Windshield Wipers
79 - 90/90 Sits L
80 - 90/90 Lifts L
81 - 90/90 Twists L
82 - 90/90 Sits L
83 - 90/90 Lifts L
84 - 90/90 Twists L
85 - Hero Pose
86 - Toes Pose
87 - Rev Table Rocks
88 - Rev Table Holds
89 - Modified Sun Flow
90 - Bird Dogs L
91 - Brid Dogs R
92 - Laying Ham Stretch L
93 - Side Hams Stretch L
94 - Laying Ham Stretch R
95 - Side Hams Stretch R
96 - Glutes Stretch L
97 - Glutes Stretch R
98 - Happy Baby
99 - Hug Knees
100 - Shavasana

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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