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SUPERPOWERSYOGA® Series by Robert Powers

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SUPERPOWERSYOGA® Series by Robert Powers
Hatha yoga routine (options in red)
© 2018 Robert Powers SUPERPOWERSYOGA

1. Seated Karate Breath (mouth exhale)
2. Seated Sunshine Breath (mouth exhale)

FACE-UP (LYING) SERIES
3. Knee-Ups/Knee Hug
4. Lying Spine Twist
5. Lying Half Moon
6. Fish
7. Bridge (or Wheel)
8. Yoga Crunch
9. Energetic Pike Sit-Up
 
HANDS & KNEES
10. Cat & Cow (mouth exhale)
11. Crossover Superhuman (or Plank, Side Plank)
(balance on opposite limbs; reach out)
12. Child's Pose
 
STANDING SERIES
13. Half Moon (4 parts)
 
Bent Legs
14. Awkward (Fierce) (3 parts)
15. Eagle
(insert Crow, Headstand Crow, or Forearm Plank) 

One-Leg Kneel
16. Back Bend
17. Frontside Compression
18. Extended Leg Stretch

One-Leg Balance: YOGAEROBICS (TM)
19. Standing Head to Knee
20. Standing Bow
21. Balancing Stick (Warrior 3)

Straight Legs
22. Standing Separate Leg Stretch
23. Revolved Triangle
24. Tree
25. Cross-Legged Stretch
26. Savasana/Corpse Pose
27. Energetic Pike Sit-Up

SPINE SERIES
28. Snake (with hands on floor)
29. Cobra (or Sphinx)
30. Seal (Up Dog with legs on floor)
31. Locust (or Floor Bow)
32. Camel
33. Rabbit (or Plow)

KNEE COMPRESSION
34. Pigeon (or Supine Pigeon)
35. Half Tortoise (or Child's Pose) (optional)
36. Saddle (Reclined Hero)

FINAL STRETCH
37. Gentle (Butterfly)
38. Straddle Stretch
39. Seated Spine Twist
40. Savasana/Corpse Pose
 
 

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