Generate

201 steps · seed 899658 reproduces this sequence.

Warmup

	Child's Pose	begin here
inhale	Tabletop	rise to hands and knees	1
exhale	Puppy	walk the hands forward, melt the chest	1
exhale	Child's Pose	sink the hips back to the heels	1
	Puppy	lift the hips over the knees, chest stays low	1
inhale	Tabletop	walk the hands back under the shoulders	1

Cat/Cow

inhale	Cow	drop the belly, lift the gaze	1
exhale	Cat	round the spine, chin to chest	1
inhale	Cow	drop the belly, lift the gaze	1
exhale	Cat	round the spine, chin to chest	1
inhale	Cow	drop the belly, lift the gaze	1
exhale	Cat	round the spine, chin to chest	1
inhale	Cow	drop the belly, lift the gaze	1
exhale	Cat	round the spine, chin to chest	1
inhale	Cow	drop the belly, lift the gaze	1
exhale	Cat	round the spine, chin to chest	1
inhale	Tabletop	return to a neutral spine	1
exhale	Thread the Needle right	thread one arm under, shoulder down	1
	Thread the Needle left	switch sides	1
inhale	Tabletop	unwind to hands and knees	1

Down Dog / Chaturangas

exhale	Downward Dog	tuck the toes, lift the hips up and back	1
inhale	Plank	shift forward, shoulders over wrists	1
exhale	Chaturanga	lower halfway, elbows in	1
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Plank	shift forward, shoulders over wrists	1
exhale	Chaturanga	lower halfway, elbows in	1
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1

Walk Forward

exhale

Standing Forward Fold

walk forward to the top of the mat

Ardha Surya Namaskar

inhale	Mountain	roll up to stand	2
inhale	Upward Salute	sweep the arms up	1
exhale	Standing Forward Fold	swan dive	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Standing Forward Fold	fold	1
inhale	Upward Salute	rise with a flat back, arms sweep up	1
exhale	Mountain	hands to heart	1
inhale	Upward Salute	sweep the arms up	1
exhale	Standing Forward Fold	swan dive	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Standing Forward Fold	fold	1
inhale	Upward Salute	rise with a flat back, arms sweep up	1
exhale	Mountain	hands to heart	1
inhale	Upward Salute	sweep the arms up	1
exhale	Standing Forward Fold	swan dive	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Standing Forward Fold	fold	1
inhale	Upward Salute	rise with a flat back, arms sweep up	1
exhale	Mountain	hands to heart	1

Step Back to Lunge / Step Forward

exhale	Standing Forward Fold	fold forward	1
inhale	Low Lunge right	step the left foot back, lower the knee, look forward	1
exhale	Standing Forward Fold	step forward	1
inhale	Low Lunge left	step the right foot back, lower the knee, look forward	1
exhale	Standing Forward Fold	step forward	1
inhale	Low Lunge right	step the left foot back, lower the knee, look forward	1
exhale	Standing Forward Fold	step forward	1
inhale	Low Lunge left	step the right foot back, lower the knee, look forward	1
exhale	Standing Forward Fold	step forward	1

Sun Salutation A

inhale	Mountain	roll up to stand	2
inhale	Upward Salute	sweep the arms up	1
exhale	Standing Forward Fold	swan dive	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Chaturanga	plant the hands, step or jump back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back; hold five breaths	1
inhale	Halfway Lift	step or jump forward	2
exhale	Standing Forward Fold	fold	1
inhale	Upward Salute	rise with a flat back, arms sweep up	1
exhale	Mountain	hands to heart	1
inhale	Upward Salute	sweep the arms up	1
exhale	Standing Forward Fold	swan dive	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Chaturanga	plant the hands, step or jump back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back; hold five breaths	1
inhale	Halfway Lift	step or jump forward	2
exhale	Standing Forward Fold	fold	1
inhale	Upward Salute	rise with a flat back, arms sweep up	1
exhale	Mountain	hands to heart	1
inhale	Upward Salute	sweep the arms up	1
exhale	Standing Forward Fold	swan dive	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Chaturanga	plant the hands, step or jump back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back; hold five breaths	1
inhale	Halfway Lift	step or jump forward	2
exhale	Standing Forward Fold	fold	1
inhale	Upward Salute	rise with a flat back, arms sweep up	1
exhale	Mountain	hands to heart	1

Sun Salutation B

inhale	Chair	bend the knees, sweep the arms up	1
exhale	Standing Forward Fold	fold	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Chaturanga	plant the hands, step or jump back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior I right	step the right foot forward, spin the back heel down, rise	2
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior I left	step the left foot forward, spin the back heel down, rise	2
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back; hold five breaths	1
inhale	Halfway Lift	step or jump forward	2
exhale	Standing Forward Fold	fold	1
inhale	Chair	bend the knees, sit back, arms up	1
exhale	Mountain	press to stand	1
inhale	Chair	bend the knees, sweep the arms up	1
exhale	Standing Forward Fold	fold	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Chaturanga	plant the hands, step or jump back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior I right	step the right foot forward, spin the back heel down, rise	2
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior I left	step the left foot forward, spin the back heel down, rise	2
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back; hold five breaths	1
inhale	Halfway Lift	step or jump forward	2
exhale	Standing Forward Fold	fold	1
inhale	Chair	bend the knees, sit back, arms up	1
exhale	Mountain	press to stand	1
inhale	Chair	bend the knees, sweep the arms up	1
exhale	Standing Forward Fold	fold	1
inhale	Halfway Lift	lengthen to a flat back	1
exhale	Chaturanga	plant the hands, step or jump back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior I right	step the right foot forward, spin the back heel down, rise	2
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior I left	step the left foot forward, spin the back heel down, rise	2
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back; hold five breaths	1
inhale	Halfway Lift	step or jump forward	2
exhale	Standing Forward Fold	fold	1
inhale	Chair	bend the knees, sit back, arms up	1
exhale	Mountain	press to stand	1

Standing: Open Hips

exhale	Standing Forward Fold	fold forward	1
exhale	Downward Dog	plant the hands, step back	1
inhale	Warrior II right	step one foot forward, spin the back heel down, rise open	2
exhale	Triangle right	straighten the front leg, reach forward and tilt	1
	Half Moon right	bend the front knee, hand forward, lift off	2
exhale	Triangle right	lower the back leg, straighten the front	2
inhale	Warrior II right	bend the front knee, rise	1
exhale	Chaturanga	windmill the hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Warrior II left	step one foot forward, spin the back heel down, rise open	2
exhale	Triangle left	straighten the front leg, reach forward and tilt	1
	Half Moon left	bend the front knee, hand forward, lift off	2
exhale	Triangle left	lower the back leg, straighten the front	2
inhale	Warrior II left	bend the front knee, rise	1
exhale	Chaturanga	windmill the hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1

Standing: Closed Hips and Twists

inhale	Three-Legged Dog right	lift one leg	1
	Warrior I right	step through, spin the back heel down, rise	2
	Warrior III right	shift forward, lift the back leg	3
	High Lunge right	step back with control	2
exhale	Twisted Lunge right	hands to heart, hook the elbow outside the front knee	1
	Revolved Side Angle right	open the arms, bottom hand down	1
	Twisted Lunge right	palms together at the heart	1
inhale	High Lunge right	unwind, arms up	1
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1
inhale	Three-Legged Dog left	lift one leg	1
	Warrior I left	step through, spin the back heel down, rise	2
	Warrior III left	shift forward, lift the back leg	3
	High Lunge left	step back with control	2
exhale	Twisted Lunge left	hands to heart, hook the elbow outside the front knee	1
	Revolved Side Angle left	open the arms, bottom hand down	1
	Twisted Lunge left	palms together at the heart	1
inhale	High Lunge left	unwind, arms up	1
exhale	Chaturanga	hands down, step back and lower	2
inhale	Upward Dog	roll over the toes, lift the chest	1
exhale	Downward Dog	roll over the toes, hips up and back	1

Floor

	Easy Seat	step or hop through to seated	2
	Bound Angle	soles of the feet together	1
	Easy Seat	cross the legs	1
exhale	Seated Twist right	hand to the opposite knee, twist	1
	Seated Twist left	switch sides	1
inhale	Easy Seat	unwind to center	1
	Happy Baby	roll down to your back, hold the feet	2
	Easy Seat	rock up to seated	2
	Tabletop	come forward to hands and knees	1
	Sphinx	lower to the belly, forearms down	2
inhale	Cobra	hands under the shoulders, lift the chest	1
exhale	Downward Dog	press up and back	1
	Easy Seat	step or hop through to seated	2
exhale	Head-to-Knee Fold right	extend one leg, fold over it	1
	Head-to-Knee Fold left	switch sides	1

Closing

exhale	Seated Forward Fold	extend both legs, fold	1
inhale	Fish	lie back, lift the chest, crown to the floor	1
exhale	Savasana	release down, let everything go	1