This is a power yoga flow series that last approximately 25 minutes, but may last longer if you hold the poses for more breaths or repeat the series. In a regular round, hold each pose for between 5-10 full breaths through the nose. Make sure to limit mouth breathing a much as possible because it helps contribute to cleansing of the body and boiling of the blood.
Poses:
Sun salutations (forward fold, backward reach, mountain, right side reach, left side reach)
Repeat sun salutations
Chair pose (middle, reach right, reach left, middle, reach right, reach left)
Chair pose pulse
Down dog to chatarunga
Plank twist
Plank forward thrusts
Side planks (reach arm up, reach leg up to sky, switch legs)
Repeat side planks
Bridge rocks
Plank supergirls
One legged down dog (leg lifts as well, leg to sky and swing leg into abdomen)
Plank
Cat to cow
Plank
Down dog to chatarunga
Plank
Jump to sun salutation
And of course, always add your own touches and poses to this if you feel the need
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