Mountain Pose 30 seconds
Wide Feet Forward Hamstring Stretch 1 minute
Wide Forward Bent Over Torso Twist 1 minute
Split Leg Forward Hamstring Stretch 1 minute
Standing Side Stretch 1 minute
Astanga Sun Salutations 4 minutes
Downward Dog With Calf Stretch 45 seconds
Runners Pose 1 min 40 secs
Crescent Pose 1 min 30 secs
Warrior One 1 min 30 secs
Warrior Two 1 min 30 secs
Reverse Warrior 1 min 30 secs
Triangle Pose 1 min 30 secs
Twisting Triangle 1 min 30 secs
Chair to Twisting Chair (Prayer Twist) 1 min 30 secs
Right-Angle Pose to Extended Right-Angle Pose and Grab 2 minutes
Prayer Twist From Runners Pose to Side Arm Balance 1 minute
Warrior Three to Standing Splits 1 minute
Half Moon to Twisting Half Moon 1 min 30 secs
Tree 1 min 30 secs
Royal Dancer 1 min 30 secs
Standing Leg Extension 1 minute
Crane (Pre-Handstand) 1 minute
Seated Spinal Stretch 1 minute
Cat Stretch 50 seconds
Frog 1 minute
Bridge or Wheel 1 minute
Plough into Shoulder Stand with Leg Variations into Plough 1 min 50 secs
Table 1 minute
Cobbler Pose 1 minute
One-Legged Hamstring Stretch into Two-Legged Hamstring Stretch 1 min 30 secs
Touch the Sky 1 minute
Boat 30 seconds
Half Boat 1 minute
Scissors 1 minute
Torso Twist Hold 1 minute
Deep Torso Twist Hold 1 minute
Touch the Sky 1 minute
Side Twist 1 minute
Glute Stretch 1 minute
Happy Baby 30 seconds
Childs Pose 50 seconds