Begin series

End series

Repeat series

Repeat pose on opposite leg/side

Repeat series on other leg/side

1

WaRming DEtox FloW – intERmEDiatE – 20 min

Seated Table Top

Down Dog Down Dogleg high

Child’s Pose Cat Cow

Rag Doll Chest Expansion MountainForward Fold Forward Fold Halfway Lift

knee to nosebend knee open hip

Forward Fold Halfway lift Forward Fold mountain hands to heart Chair Pose

WaRming DEtox FloW – intERmEDiatE – 20 min 2

Up Dog

Up Dog

Chaturanga

Chaturanga

Down Dog

Down Dog

Down Dog

Halfway Lift

Halfway Lift

Forward Fold

Forward Fold

BackbendPlank

Vertical Twist CrowChair Pose

leg high

Forward FoldForward Fold

knee to nose

Halfway Lift

WaRming DEtox FloW – intERmEDiatE – 20 min 3

Chair Pose

grab back foot

Forward Fold Forward Foldextend arms Halfway Lift

leg highUp DogChaturanga

Down Dog Halfway LiftLunge

Prayer Twist

knee to noseDown Dog

twistWarrior 1 Extended Side Warrior 2

(to the back of mat)Lunge

Runners lunge

Forward Fold Halfway lift Forward Fold mountain hands to heart Chair Pose

WaRming DEtox FloW – intERmEDiatE – 20 min

SeatedHalf Pigeon Supta Baddha Konasana

leg highUp DogChaturangaReverse Warrior Down Dog

Down Dog

4