Power Yoga Canada Sequence

Updated: Jul 12, 2021

Here is the official flow that we do in most of our studio classes.


Integration

Child's pose

Downward facing dog

Ragdoll

Extended Mountain

Samasthiti with 3 Oms


Awakening

Sun Salutation A (x5)

Extended Mountain

Forward Fold

Half-Way Lift

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Step/Hop to your hands

Half-Way Lift

Forward Fold

Sun Salutation B (x5)

Chair Pose

Forward Fold

Half-Way Lift

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Warrior One (right)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Warrior One (left)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Step/Hop to your hands

Half-Way Lift

Forward Fold

Flip Dog (right)

Side Plank (right)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Flip Dog (left)

Side Plank (left)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog


Vitality

Crescent Lunge (right)

Revolving Crescent Lunge (right)

Warrior Two

Side Angle Pose (right)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Crescent Lunge (left)

Revolving Crescent Lunge (left)

Warrior Two

Side Angle Pose (left)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Step/Hop to your hands

Half-Way Lift

Forward Fold

Chair Pose

Prayer Twist (right)

Forward Fold

Active Forward Fold

Half-Way Lift

Forward Fold

Chair Pose

Prayer Twist (left)

Forward Fold

Gorilla

Crow

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog


Equanimity

Eagle (right)

Eagle (left)

Standing Leg Raise (right)

Airplane (right)

Half-Moon (right)

Forward Fold

Tadasana

Standing Leg Raise (left)

Airplane (left)

Half-Moon (left)

Forward Fold

Tadasana

Dancer (right)

Dancer (left)

Tree (right)

Tree (left)


Grounding

Extended Mountain

Forward Fold

Half-Way Lift

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Warrior One (right)

Warrior Two (right)

Triangle (right)

Side Facing Wide Leg Forward Fold (right)

Pyramid Pose (right)

Twisting Triangle (right)

Chaturanga Dandasana

Upward Facing Dog

Downward Facing Dog

Warrior One (left)

Warrior Two (lef)

Triangle (left)

Side Facing Wide Leg Forward Fold (left)

Pyramid Pose (left)

Twisting Triangle (left)

High Plank

Lower to the mat


Igniting

Locust (x2)

Floor Bow (x2)

Upward Facing Dog

Downward Facing Dog

Camel (x2)

Bridge

Wheel (x6)

Supta Baddha Konasana

Happy Baby


Stability

Lower Legs 30/60/90

Swimming kicks (x10)

Lower Legs 30/60/90

Criss-Cross (x10)

Bicycle Twists (x100)

Rock and Roll

High Boat

Vinyasa to Downward Facing Dog


Opening

Half Pigeon (right)

Double Pigeon (right)

Half Pigeon (left)

Double Pigeon (left)

Frog


Release

Seated Forward Fold

Seated tree pose (x2)

Reverse Table

Fish


Rejuvenation

Waterfall / Shoulder Stand

Plow

Deaf Man's Pose


Deep Rest

Supine twist (x2)

Savasana

3 oms










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