Yoga Recommended program

Advanced Yoga Practice 60

A full hour for experienced practitioners: extended sun salutations, demanding standing sequences, arm strength, deep backbends like camel and bow, and a long, well-earned Savasana.

16exercises

60min

35sets

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Training flow

Warm-up 3 exercises

Easy Pose Breathing (Sukhasana)

1 sets 60s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 10 reps Lower Back

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

1 sets 45s Shoulders

rest 10s

Main 10 exercises

Sun Salutation A (Surya Namaskar A)

3 sets 5 reps Full Body

rest 30s

Chair Pose (Utkatasana)

3 sets 45s Quadriceps

rest 15s

Warrior Flow

3 sets 60s Quadriceps

rest 15s

High Lunge Crescent Pose

2 sets 45s Quadriceps

rest 15s

Warrior III (Virabhadrasana III)

3 sets 20s Glutes

rest 15s

Yoga Plank Pose (Phalakasana)

rest 15s

rest 20s

rest 20s

Camel Pose (Ustrasana)

3 sets 20s Lower Back

rest 20s

Bow Pose (Dhanurasana)

3 sets 20s Lower Back

rest 20s

Cool-down 3 exercises

Pigeon Pose (Eka Pada Rajakapotasana)

1 sets 90s Glutes

rest 10s

Seated Forward Bend (Paschimottanasana)

1 sets 90s Hamstrings

rest 10s

Corpse Pose (Savasana)

1 sets 300s Full Body

rest 0s