Spaciousness and Strength The Virtues: Grounded Strength and Steadiness, in complete balance with Spacious Sensitivity.

The Focus: Standing poses and essential postures for whole body benefit.

The Apex: Ardha Chandrasana and variations

Sequence:Tadasana, lift and lower arms with breath

Uttanasana, extend and bow with breath

Lunge Twist

Down Dog

Lunge Twist (other side)

Uttanasana

Tadasana

Goddess Crescent (Crescent Lunge with backbend, optional)

Uttanasana shoulder stretch

Surya Namaskar with Crescent > Vira III

Vinyasa with Vira II to Goddess Warrior

Vinyasa

Garudasana

Parsvottanasana

Parsvakonasana > Trikonasana > Ardha Chandrasana

Parivrtta Parsvakonasana (bound optional)

Vinyasa

Trikonasana > Ardha Chandrasana > Ardha Chandra Chapasana (optional) > Parivrtta Ardha Chandrasana (optional) > Vira I

Prasarita Padottanasana (with headstand optional)

Vinyasa

Uttanasana

Vrksasana (Tree Pose)

128

Vinyasa

Pigeon Thigh Stretch

Pigeon

Uttanasana

Parsvottanasana > Parivrtta Trikonasana

Uttanasana

Janu Sirsasana

Ardha Matsyendrasana

Setu Bandha Sarvangasana

Supta Padangusthasana (Hamstring Hug)

Parivrtta Supta Padangusthasana (or any finishing twist)

Savasana

Ardha Chandrasana (Half Moon Pose)129

Spaciousness and Strength

Tadasanaspread your wings

Uttanasanapulse with your breath

Lunge Twist on each sidepause in Down Dog in between and breathe

Uttanasana toTadasana

Goddess Crescent

Uttanasanashoulder stretch

FLOW: Crescent Lunge > Vira IIItransition back to Crescent Lunge

Chaturangalower to belly

BhujangasanaCobra pose

Down Dogenjoy your breath

FLOW: Other side

< Vinyasa > < Vinyasa >

FLOW: Warrior II > Goddesss Warriorrepeat FLOW on other side

Garudasana (Eagle Pose)both sides

Parsvottanasanaboth sides

Pause. Breathe. Feel. START FLOW: High Parsvakonasana >

FLOW: Other side

< Vinyasa >

< Vinyasa >

< Vinyasa >

START FLOW: High Parsvakonasana >

Parsvakonasana > Trikonasana >TRANSITION

Ardha Chandrasana > Down Dogrepeat FLOW on other side

Prasarita PadottanasanaOptional: Headstand

FLOW: Trikonasana > Ardha Chandrasana > Chapasana > Parivrtta Ardha Chandrasana

Virabhadrasana I > Down Dogrepeat FLOW on other side

Parivrtta Parsvakonasana: any variationsrepeat twice on each side to go deeper

Down Dogenjoy your breath

Uttanasana Tree Pose: any variations

PigeonThigh Stretch

Pigeon Forward Foldboth sides

Janu Sirsasana both sides

Ardha Matsyendrasana

Pause. Breathe. Feel.

Hamstring Hug and TwistSetu BandhaSarvangasana

Savasana

Parsvottanasana > ParivrttaTrikonasana both sides