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Freedom to Flow at Home
Before You Start: What To Expect
Watch this video! (7:52)
Module 1
About me and introduction (18:53)
How to warm-up (6:30)
How to cool down (6:24)
Using the sun salutations and start flowing at home (14:08)
Lesson 1 Cheatsheet
Example warm-up (11:18)
Example cool-down (7:20)
Module 2
How to Sequence: 2 types of sequence (15:37)
A structured flow framework (21:50)
Alignment and modifications (17:59)
Lesson 2 Cheatsheet
Example structured flow (14:19)
Module 3
Introduction to peak poses (9:03)
What is a peak pose and what are prep poses? (6:23)
Example: wheel pose, and challenges (19:19)
Lesson 3 Cheatsheet
Example peak-pose flow: Dancer's pose (13:51)
Module 4
Intro to advanced postures (11:41)
Advanced poses: before you start and introduction to drills (15:28)
Putting it all together (13:46)
Lesson 4 Cheatsheet
Asana Library
CHILDS POSE (0:57)
CAT-COW (0:45)
BIRD-DOG (0:30)
BIRD-DOG CRUNCHES (0:46)
THREAD THE NEEDLE TWIST (0:51)
PUPPY POSE (0:38)
DOWNWARD FACING DOG (0:55)
LOW LUNGE (0:55)
HALF SPLITS (0:37)
HIGH LUNGE (0:32)
COBRA (0:45)
SHPINX AND SEAL (0:59)
LOCUST (1:01)
BOW (0:50)
CAMEL (1:50)
WARRIOR 1 (1:04)
WARRIOR 2 (0:46)
HUMBLE WARRIOR (0:38)
WARRIOR 3 (0:40)
HALF MOON (1:15)
TRIANGLE (0:56)
EXTENDED SIDE ANGLE (0:54)
PYRAMID AND REVOLVED TRIANGLE (1:41)
GODDESS (0:32)
TREE (0:50)
STANDING FORWARD FOLD (1:10)
STANDING SPLIT (0:34)
CHAIR (0:55)
TWISTED CHAIR (0:52)
EAGLE (0:51)
TWISTED STANDING HAND TO FOOT (1:00)
DANCER (1:05)
LIZARD LUNGE (0:56)
DRAGON (1:06)
YOGI SQUAT (0:53)
PIGEON (1:59)
CROW (1:30)
COW FACE (1:37)
BRIDGE (1:18)
SUPPORTED HEADSTAND (1:16)
FISH (0:30)
SHOULDER STAND & PLOUGH (1:18)
HAPPY BABY (0:30)
Example warm-up
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