60 min super-spicy intermediate vinyasa

Youtube video: https://youtu.be/_iDUh4yf_Ls?si=0OU6ZyHbXv6wkfQJ

• child pose
  • deep breath
  • on fingertips, stretch shoulders
• wave forward
• high cobra
• supine on the floor
• table top
  • wrist warm up
  • circles with your shoulders sequence 1 BEGIN x3
• hovering table top
  • back and forward
• hovering table top
  • tap opposite shoulder x5
• table top
• puppy pose
  • spinal role
• seal pose
• supine on the floor

• plank sequence 1 END

• AMS
  • move
  • small step forward
• uttanasana
  • hold opposite elbows
  • roll up

sequence 2 BEGIN x4

• tadasana
  • on tippy toes
  • bend legs
• squat, on toes, legs together
  • tap knees forward
  • roll back
• navasana -> ardha navasana -> navasana (x3)
  • roll forward
• squat
• crow
  • float back
• vinyasa
• AMS
  • jump
• uttanasana
• ardha uttanasan
• uttanasa

• tadasana sequence 2 END exit at AMS

• AMS
  • lift leg, open hips R,L

sequence 2 BEGIN

• roll forward
• plank -> chutaranga (1 breath) -> plank
• hovering table top
  • left hand to right shoulder
• underswitch right leg
  • keep left hand to righ to right shoulder
  • left leg bent
  • deepen in left leg
• falling star
  • swing left arm forward
• plank with right leg out to left
  • hips lower and rises
• 3L plank, right knee to right arm pitt
• twisted lunge
• horizon pose
• wild thing
  • right hand to fist, circle wrist
• plank
• vinyasa
• AMS sequence 2 END repeat other side,