Another barre
This Barre/Yoga/Inversions sequence is done without weights. You use your body weight only. It is also very dance infused for the dancers out there!
Props needed: one block (used for the inversions and for full splits), one towel or blanket (used as cushion under head for traditional head stand), and one strap or band (used for the stretching sequence)
Puppy dog
Sphinx
Child’s pose with hips to one side and hands to the opposite side (then move to the other side)
Table top
Sideways cat and cow
Seal with side twists
Seal with relaxed shoulders
Cat/cow (table top/standard)
Table top with leg moves
Table top with extended leg and opposite arm (forward and back)
Table top with knee to nose (do it three times)
Table top to awkward airplane
Table top bow (hold on to the foot from the inside with the opposite hand)
Table top with calf stretch
Table top with knee circles
Gate pose (open top arm back then forward and down then up again then above head towards the front wall)
—Do the other side —
Plank to Down dog (do it three times)
Plank with mountain climber
Plank move one foot to the side then back to center then alternate (do at least fifteen sets)
Cobra with variations (arms to the side with spider hands, then arms forward with spider hands)
Forearm plank with hip dips
Side plank on forearm, then top arm curls down towards bottom, armpit (do it ten times) then switch to the other side
Dolphin
A Series (repeat it three times)
Mountain
Side bends
Back bend
Twist
Exalted arms
(Then flow up to a backbend with exalted arms down to forward fold — do this three times)
Chair with hands interlaced behind head
Bring right elbow towards right hip
—Do the other side —
One leg mountain
Balancing airplane
– Repeat this three times-
One leg mountain
Lunge pulses (with hands to the heart center)
Pyramid with a backbend (with arms up)
Balancing airplane (pulse bottom leg ten times)
Shiva squat
Low lunge
Handstand hops
—Do the other side —
Roll shoulders forward with arms down and feet separated hip width apart
Scandasana
Pause on one side
Horizon lunge (move hips up and down)
—Do the other side —
Wide leg forward fold (with hands interlaced behind back)
Bear
Squat
Supported Frog (or crow with the forehead down)
Barre Section
Calf
Fire hydrant
Front and back leg lifts
Warrior three leg lifts
Half moon leg lifts
Dancer on the wall
Standing splits on the wall
Inversion
Traditional headstand, forearm stand, or handstand (all on the wall)
Stretching Sequence
Wide leg seated (make circles with the torso)
Half pigeon
Bend back leg
David (hip opener)
Half splits with seat on heel
Cow lunge
Frog
Seal
Squat and curl
Boat
Wide leg seated twist (do the other side)
Then add fixed firm