Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat, Block, Elevation, Strap

Level:
Intermediate

Workout Breakdown:

01 - Seated Breaths
02 - Head Rolls L
03 - Head Rolls R
04 - Neck Stretch L
05 - Neck Stretch R
06 - Wrist Warm-up
07 - Wrist Winds
08 - Rev Wrist Stretch
09 - Wrist Flexion Stretch
10 - Cat Cow
11 - Spinal Winds
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 - Wide Knee Pulls L
27 - ISO Supine Stretch L
28 - Supine Winds L
29 - Brettzel Stretch L
30 - Pull In Knees R
31 - Wide Knee Pulls R
32 - ISO Supine Stretch R
33 - Supine Winds R
34 - Brettzel Stretch R
35 - Laying Bound Angle Pose
36 - Modified Sun Flow
37 - Foot Peddles
38 - Lizard Hold L
39 - Quad Lizards L
40 - Hip Dip Lizards L
41 - In & Out Hams L
42 - Kneeling Hip Bumps L
43 - Malasana
44 - Foot Peddles
45 - Lizard Hold R
46 - Quad Lizards R
47 - Hip Dip Lizards R
48 - In & Out Hams R
49 - Kneeling Hip Bumps R
50 - Elevated Psoas Stretch L
51 - Psoas Twists L
52 - Psoas Reachers L
53 - Psoas Side Reaches L
54 - Elevated Psoas Stretch R
55 - Psoas Twists R
56 - Psoas Reachers R
57 - Psoas Side Reaches R
58 - Foot Peddles
59 - Pigeon Pose L
60 - Pigeon Side Stretch R
61 - Pigeon Side Stretch L
62 - Pigeon Twists L/R
63 - Half Things L
64 - Foot Peddles
65 - Pigeon Pose R
66 - Pigeon Side Stretch L
67 - Pigeon Side Stretch R
68 - Pigeon Twists R/L
69 - Half Things R
70 - Cow Faced Pose L
71 - Cow Faced Twist R
72 - Cow Faced Twist L
73 - Cow Faced Pose R
74 - Cow Faced Twist L
75 - Cow Faced Twist R
76 - Frog Pose
77 - Hinging Frog Pose
78 - Winding Frog Pose
79 - Windshield Wipers
80 - 90/90 Sits L
81 - 90/90 Sits R
82 - Kneeling Hip Bumps
83 - Hero Pose
84 - Toes Pose
85 - Walking Hams
86 - Forward Fold
87 - Forward Fold L
88 - Forward Fold R
89 - Rack Shoulder Stretch
90 - Laying Ham Stretch L
91 - Side Hams Stretch L
92 - Laying Ham Stretch R
93 - Side Hams Stretch R
94 - Glutes Stretch L
95 - Glutes Stretch R
96 - Supine Twist L
97 - Supine Twist 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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