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TRX  Yoga Series

Introduction / Warm up  [SF]
  • Total body connections

  • Scapular-J / TRX sins

  • Ujjayi breath

  • Drishti

  • Side bend

  • Side bend with one hand at waist level

  • Lean back, rotate shoulders

Surya Namaskar A  [SF]
  • [I]  Tadaasana [Extended mountain]

  • [E]  Uttanasana [Forward fold]

  • [I]  Urdhva mukha uttanasana [Half way lift]

  • [E]  Uttanasana [Forward fold]

Surya Namaskar B  [SF]
  • [I]  Utkatasana [Chair]

  • [E]  Urdhva mukha uttanasana [Forward fold]

  • [I]  Utthita eka padasana / Eka pada tadasana [Single leg mountain]

  • [E]  Virabhadrasana III [Warrior iii]

Warrior Series  [SFA]
  • Virabhadrasana I / Anjaneyasana

  • Parivrtta Viparita Virabhadrasana

  • Virabhadrasana II

  • Viparita Virabhadrasana

  • Trikonasana

  • Parsvottanasana

  • Virabhadrasana III  [Option: Opposite arm and leg]

  • Natarajasana  [Variation: Catch opposite foot/ankle]

Chest Opening Series  [SFA]

Alternate side: First set

  • Virabhadrasana III 

  • Anjaneyasana

  • "Pull down" - Bend elbows x 3

Alternate side: Second set

  • Virabhadrasana III 

  • Virabhadrasana II

  • Viparita Virabhadrasana

Alternate side: Final set

  • Virabhadrasana III 

  • Anjaneyasana

  • Straight arms reach back x 3

Option: Continue with Warrior Series

Balancing Series  [SF]
  • Garudasana

  • Eka Padangusthasana

  • Ardha Chandrasana

  • Natarajasana

  • Vriksasana

Hip Opening Series  [SHM]
  • Anjaneyasana, arch back

  • Prasarita Padottanasana

  • Samakonasana

  • Side stretch on knee

  • Upper body twist

  • Ashwa Sanchalanasana 

  • Arch back with interlaced fingers

  • Ardha Hanumanasana

  • Natarajasana

Hip Opening Series II  [GFA]
  • Utthan Pristhasana

  • Parivrtta Utthan Pristhasana

  • Ashwa Sanchalanasana  [Advanced: Interlace fingers]

  • Ardha Hanumanasana [Advanced: Hanumanasana]

  • Eka Pada Rajakapotasana

  • Standing quad stretch

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