Warrior 1, Warrior 2, Extended Side Angle, and Triangle Pose in rotation: 45 seconds in each shape, 20 seconds to transition, and 45 seconds of Down Dog between rounds. Three full rotations plus a minute of warmup and cooldown brings it to 15:30.
Because the poses alternate rather than repeat, every round walks through the whole standing sequence — the transitions become part of the practice, and the Down Dog between rounds gives the legs a genuine break. If four shapes per round is too much to track at first, open the preset in the editor and pare it back to two.
Six rounds of 1:00 Sun Salutation A with 0:15 to settle between. One round is one full salutation taken at a steady, breath-led pace — find the rhythm and let each round flow a little smoother than the last.
A short, varied flow to take the body from sleep to ready. Asymmetric on purpose — each shape is held as long as it deserves, and the closing salutation is the longest piece.
Four prep drills rotated for two rounds at 0:40 work, 0:15 release. Neck, shoulders, spine, and hips — the four areas that need to be awake before any flow.
Four warrior variations, three rounds each, finished one shape at a time before moving on. Group format means progressive depth — each round, sink a little lower than the last.
Five rounds of 2:00 free vinyasa flow with 0:30 in down dog between. Build heat — chaturanga, up dog, down dog, lunge, repeat. Pick the cadence and stay with the breath.
Four standing balances rotated for two rounds at 0:45 a side, 0:15 reset. Pick a focal point on the wall, breathe slow, and accept the wobble — finding the balance is the practice.
Three plank shapes, four rounds each, finished one shape at a time. Group format stacks the holds — by the third round of side plank, the obliques will be talking.
Eight rounds of 0:30 boat pose with 0:30 rest. Lift the chest, point the toes, and keep breathing — the rest matters as much as the hold.
Closing sequence after a flow: long pigeons each side, supine twists, happy baby, and a four-minute savasana to finish. Asymmetric on purpose — savasana is by far the longest hold, as it should be.
Long, passive holds for the hips and inner thighs. Asymmetric on purpose — the closing reclined butterfly runs three minutes, the rest before it the shortest. Settle into each shape, breathe slow, and let the time do the work.