Sequencing

Question 1

Integration Series

Answer 1

child's pose
(INHALE)
table top position
(EXHALE)
cat / cow
(EXHALE)
table top position
balancing table R
(3 BREATHS)
balancing table L
(3 BREATHS)
table top position

(INHALE)
knee-down crescent lunge R
(3 BREATHS)
full lunge
(PAUSE)
add a twist to the R
(3 BREATHS)
(EXHALE) 
child's pose
((REPEAT L SIDE))
(INHALE)
rag doll
(INHALE)
mountain pose, fingers interlaced overhead
side bend to R
(3 BREATHS)
side bend to L 
(3 BREATHS)
hands to heart center
intention

Question 2

WARMING SHOULDERS

Answer 2

(INHALE)
arms overhead
(EXHALE)
forward fold
(INHALE)
halfway lift
(EXHALE)
downward facing dog
(4 BREATHS)
(INHALE)
plank
(EXHALE) 
downward facing dog
((REPEAT x2))

Question 3

Surya Namaskar A

Answer 3

(4 BREATHS in DOWNWARD FACING DOG)
INHALE
step or hop to mat
EXHALE
forward fold
(INHALE)
halfway lift
(EXHALE)
forward fold
(INHALE)
rise to stand
(EXHALE)
forward fold
(INHALE)
halfway lift
(EXHALE)
step back to high plank
low plank
(INHALE)
cobra or upward facing dog
(EXHALE) 
downward facing dog
(4 BREATHS)
((REPEAT x3))

Question 4

Surya Namaskar B

Answer 4

from DOWNWARD FACING DOG
(INHALE)
step or hop to front of mat
(EXHALE)
forward fold
(INHALE)
halfway lift
(EXHALE)
forward fold
(INHALE)
chair pose
(4 BREATHS)
(EXHALE)
forward fold
(INHALE)
halfway lift
(EXHALE)
high plank
low plank
(INHALE)
cobra or upward facing dog
(EXHALE)
downward facing dog
(4 BREATHS)
raise up R leg, step to top of mat
(INHALE)
rise to warrior I (R)
(4 BREATHS)
(EXHALE)
high plank
low plank
(INHALE)
cobra or upward facing dog
(EXHALE)
downward facing dog
(4 BREATHS)
raise L leg, step to top of mat
(INHALE)
rise to warrior I (L)
(4 BREATHS)
(EXHALE)
high plank
low plank 
(INHALE)
cobra or upward facing dog
(EXHALE)
downward facing dog
(4 BREATHS)
((REPEAT x1))

Question 5

Warrior Series

Answer 5

from DOWNWARD FACING DOG
raise R leg up, step to top of mat
(INHALE)
rise up to warrior I

**OPTION**
warrior I to HUMBLE WARRIOR
palms interlace at low back
(INHALE)
open heart
(EXHALE)
bow forward
(3 BREATHS)
(INHALE)
rise up to warrior I
****************
(EXHALE)
warrior II
(4 BREATHS)
(EXHALE)
flip front palm
reverse warrior
(4 BREATHS)
(INHALE)
warrior II
(EXHALE)
extended side angle
(4 BREATHS)

**OPTION**
extend arm upwards to ceiling, bring to low back
***************
(EXHALE)
palms to mat, full lunge
(INHALE)
R arm up
(4 BREATHS)
(EXHALE)
high plank
low plank
(INHALE)
cobra or upward facing dog
(EXHALE)
downward facing dog
(4 BREATHS)
((REPEAT L SIDE))

Question 6

Standing Twists and Folds

Answer 6

from DOWNWARD FACING DOG
R leg up, step to front of mat
(INHALE)
rise to crescent lunge
(3 BREATHS)
(EXHALE)
palms to earth, standing split
(4 BREATHS)
(EXHALE)
chair pose
(INHALE)
hands to heart center
(EXHALE)
twist to R
(4 BREATHS)
(EXHALE)
return to center. forward fold
(INHALE)
halfway lift
(EXHALE)
high plank
low plank
(INHALE)
cobra or upward facing dog
(EXHALE)
downward facing dog
(4 BREATHS)
L leg up, step to front of mat
(INHALE)
rise to crescent lunge
(3 BREATHS)
(EXHALE)
palms to earth, standing split
(4 BREATHS)
(EXHALE)
chair pose
(INHALE)
hands to heart center
(EXHALE)
twist to L
(4 BREATHS)
(EXHALE)
return to center. forward fold
(INHALE)
halfway lift
(EXHALE)
extended hand to big toe pose
(4 BREATHS)

Question 7

Balancing Series

Answer 7

from DOWNWARD FACING DOG
(INHALE)
high plank
side plank
(EXHALE)
high plank
(INHALE)
side plank
(EXHALE)
high plank
low plank
(INHALE)
upward facing dog
(EXHALE)
downward facing dog
step or hop to front of mat
(INHALE) 
halfway lift
(EXHALE)
forward fold
(INHALE)
rise to stand
palms to heart center
(INHALE)
L leg balance eagle pose
(4 BREATHS)
(EXHALE)
release
(INHALE)
lift chest
(EXHALE)
extend leg back to airplane
(4 BREATHS)
(EXHALE)
release to standing
(INHALE)
R leg balance eagle pose
(4 BREATHS)
(EXHALE)
extend leg back to airplane
(4 BREATHS)
(EXHALE)
release to standing
R knee into chest
extended hand to big toe pose
(4 BREATHS)
leg or knee back to center
release to standing
L knee into chest
extended hand to big toe pose
(4 BREATHS)
leg or knee back to center
release to standing

(INHALE)
reach left arm to sky
(EXHALE)
right arm back
(INHALE)
dancer's pose
(EXHALE)
deepen
(4 BREATHS)
(REPEAT L SIDE)
((REPEAT x1))
release to standing
tree pose
(4 BREATHS)
release to stand
(REPEAT L SIDE)

(INHALE)
arms up in tadasana
(EXHALE)
forward fold
(INHALE)
halfway lift
(EXHALE)
high plank
low plank
(INHALE)
upward facing dog
(EXHALE)
downward facing dog

Question 8

Warrior III to Inversion / Arm Balance

Answer 8

from DOWNWARD FACING DOG
walk hands back to feet, ground in forward fold
(INHALE)
rise to stand, arms overhead, fingers interlaced
R leg step up to warrior III
palms forward
(4 BREATHS)
(EXHALE)
palms to heart center
R hand to floor
half moon
(4 BREATHS)
(EXHALE)
soften to standing leg, step back to warrior II
(EXHALE)
flip front palm
(INHALE)
reverse warrior
arms to earth
(EXHALE)
high plank
low plank
(INHALE)
upward facing dog
(EXHALE)
downward facing dog
(REPEAT L SIDE)

step or jump to top of mat, fold
(INHALE)
halfway lift
(EXHALE)
forward fold
(INHALE)
rise to stand, hands to heart
(EXHALE)
deep yoga squat
(4 BREATHS)
explore crow, headstand or take child's
meet in child's