This document provides the name and sequence of yoga poses for a yoga class, including sun salutations, standing poses like warrior 1 and 2, backbends, inversions, twists, hip openers, and relaxation in savasana. The class flows through a standard series of poses and includes variations to work the entire body.

1. Yoga Series

2. Sufi Grinds

3. Spinal Flexions

4. Sukasana

5. Shoulder Shrug

6. Neck Rotations

7. Boat

8. Cat/ Cow

9. Tiger’s Tail

10. Balancing Side Plank

11. Arm Circles

12. Japanese Bridge

13. Downdog

14. Child’s Pose

15. Vajrasana

16. Down Dog

17. Uttanasana

18. ArdhaUttanasana

19. Plank

20. Chaturanga

21. Up Dog or Cobra

22. Down Dog

23. Equestrian Lunge

24. Parvatonnasana

25. Trikonasana

26. SukhaParivrittaParsvakonasana

27. Repeat Equestrian Lunge

28. Downdog Splits

29. 5 Navel Lifts: knee to nose

30. Warrior 2

31. Reverse Warrior

32. Parvakonasana

33. Warrior 3

34. ArdhaChandrasana

35. Uttanasana

36. Kapyasana- low lunge

37. Vadsisthasana

38. Downdog

39. Donkey Kicks or Handstand

40. Dolphin- Optional PinchaMayurasana

41. Downdog

42. Uttanasana

43. UrdhvaHastasana
This man does NOT play
Tickle Me Elmo!

44. AnjaliMudra

45. Standing Knee to Chest

46. Twist

47. Natarajasana-Dancer

48. ParivrittaPadahastasana

49. UttithiaParvapadangusthasana

50. Hands to hips, keep leg lifted, breath
of Fire Five Breaths
Don’t covet
the running
suit, George!

51. Closing mudra of Standing Balance
sequence

52. Toe Lifts

53. Utkatasana

54. Malasana-
Variation A: Diagonal Twist
Variation B: Twist and Bind

55. Navasana

56. Spinal Rolls
Is that Edda?

57. Prep for Bridge Pose

58. Plow

59. SarvangasanaShoulderstand

60. Plow

61. Vertebral Wave Down

62. Happy Baby

63. SuptaKonasana

64. Apanasana

65. SetuBhandasana

66. UrdhvaDhanuransa- Wheel
The secret to this pose is the leg
warmers…durrrr…

67. Dandasana

68. EkoPadaRajakapotanasana

69. Sphinx

70. Dhanursanana

71. Parsvasavasana

72. Floating Boat

73. Parsvasavasana

74. Rocking Bow
More than just a “Look at my tongue piercing!”

75. Child’s Pose

76. Kidney Drum

77. Vajrasana

78. Loloasana to Dandanasana

79. JanuSirsasana

80. ParivrittaJanuSirsasana

81. ArdhaVirasana

82. SuptaArdhaPadmasana

83. Full Leg Extensions

84. Spinal Rolls

85. Yoni Mudra

86. Savasana
Yell and yank really hard on the student if they are not doing this right…
that is whatI learned in my Iyengar Teacher Training…why did I drop out?