Module 1- breathing 

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  • Resting breathing
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Module 2- expansion 

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  • Forward fold, holding around the board
  • Seated rotation, holding around edges  
  • Seated sidebend, holding around the edge 
  • Four point kneeling- flexion and extension
  • Kneeling- arm circles  
  • Diagonal arm- and leg lift
  • 1/2 bow 
  • Low lunge 
  • Pigeon
  • Plank pose
  • Repeat everything from start and change leading leg 
  • Plank pose
  • Plank pose with leg lift
  • Plank pose with leg curl flexion  
  • Cobra and up dog 
  • Down dog 
  • Standing 
  • Squat 
  • Squat end range
  • Squat end range with rotation
  • Cow face arms 
  • Eagle arms
  • Table top
  • Table top with leg lift 
  • Seated leg lifts holding feet
  • Floating leg lift
  • Hip lift
  • Hip lift with leg lift variation 

Module 3- salutations 

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Start as far forward as possible on the board.

  • Standing arm circle
  • Forward fold
  • Step back lunge
  • Plank pose- down dog- up dog- down dog
  • Step forward lunge
  • Forward fold
  • Repeat the cycle, change leading leg. 

Module 4- peak 

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  • Wheel pose
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Module 5- inversion 

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  • Preparation headstand
  • Headstand

Module 5- finishing 

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  • Supine twist
  • Relaxation