60 Min Sweaty Full Body Yoga Flow - Advanced

Youtube video: https://youtu.be/QcQ8pfiUxjE?si=q0yXT2j1Qt6OC_Ob

• tadasana
  • eyes closed, breathing through the nose, ujjayi breath

BEGIN Sequence 1

• tadasana,
• urdhva hastasana
• uttanasana
• ardha uttanasana
  • step back
• short plank
  • press floor away
  • core engaged
  • slightly round upper back
  • tuck tail bone
• lower down
• First time: low cobra
  • lift hands
• Second time: cobra
• child pose
• AMS, downward facing dog
  • few breaths
  • bend knees
• ardha uttanasana
• uttanasana
• tadasana END Sequence 1 Alternate feet steping forward and back

BEGIN Sequence 2

• tadasana
• urdhva hastasana
• uttanasana
• ardha uttanasana
• plank
• short plank
• short chutaranga
• baby cobra, cobra or UMS
• AMS
  • walk, step, hop
• uttanasana
• ardha uttanasana
• uttanasana
• urdhva hastasana
• tadasana END Sequence 2

BEGIN Sequence 3

• tadasana
• utkatasana, chair
• uttanasana
• ardha uttanasana
• plank
• chutaranga dandasana
• AMS BEGIN Sub Sequence 3.1: RL, LL
• UMS
• 3L UMS
• Lunge
  • exhale lower knee, inhale lift knee
• vinyasa END Sub Sequence 3.1
• UMS
• Ardha Uttanasana
• Uttanasana
• Utkatasana
• tadasana END Sequence 3