1

Begin series
End series
Repeat series
Repeat series on other leg/side

ALIGN & FLOW 80 MIN. ADV. INTERMEDIATE

Repeat pose on opposite leg/side

seated hands at heart

standing

side stretch

Plank

standing

arms overhead

Forward Fold

Halfway Lift

lower down

Forward Fold w/ hands

interlaced

clasp hands

Lunge

interlaced hands

Halfway Lift w/ hands Forward Fold w/ hands

interlaced
interlaced

look toward heart

Shalabasana variation

Down Dog

open to side

ALIGN & FLOW 80 MIN. ADV. INTERMEDIATE

Sphinx

Down Dog

lower down

leg high

Low Cobra

Lunge

lower down

hands to thigh

Cobra

bow inward

arms overhead

Cobra
or
Updog
hands behind head

bend knee and

open hip

Chaturanga

Lunge

Down Dog

lower down

hands to thigh

clasp hands
behind back

Chaturanga

leg high

lower down

ALIGN & FLOW 80 MIN. ADV. INTERMEDIATE

Cobra
or
Updog
Down Dog

Lunge

Side Angle

reach forward

Warrior 2

Cobra
or
Updog
clasp hands
behind back

Piegon with torso lifted

Triangle

Side Angle

Down Dog

Half Moon

Chaturanga

Lunge w/ hands
to thigh

Ardha Chandra Chapasana

option

lower down

drop back knee

Triangle

Down Dog

grab back foot

Down Dog

Down Dog

Chaturanga

ALIGN & FLOW 80 MIN. ADV. INTERMEDIATE

Cobra
or
Updog
lower down

Lunge

Down Dog

Parsvotanasana

Twisted Triangle

Lunge

Twisted Half Moon

twist

Standing Splits

Down Dog

Warrior 1

hand behind head

Cobra
or
Updog
Chaturanga

Floor Bow prep

lower down

Floor Bow

Down Dog

rest head on forearms

Eka Pada Bekasana

Down Dog

rest head on forearms

Plank

ALIGN & FLOW 80 MIN. ADV. INTERMEDIATE

lower down

Reverse Table Top

pull heel forward

Piegon

Parsva Danurasana

Piegon with
torso lifted

both hands grab ankle

grab foot, hand

behind head

Floor Bow

Childs Pose

fold forward

hands to hips

Down Dog

Piegon

Eka Pada Rajakapotasana

Down Dog

Down Dog

lift arm

Mermaid

Childs Pose

grab back foot

Down Dog

Happy Baby Pose

ALIGN & FLOW 80 MIN. ADV. INTERMEDIATE

Eye of the Needle

seated with hands

to heart

Cactus Pose

Knees into Chest

Savasana

roll onto side