Pigeon/Twist Arc Mandala #1 from the Floor

Duration: Approximately 5 minutes

Utilizing Pigeon/Twist Arc Mandala as part of Attending the Spine; taking additional standing twists and side bodies at the top of each rotation.

Duration: Approximately 5 minutes

Pigeon/Twist Arc Mandala starting from Dandasana and leading into deeper twists

Duration: Approximately 5 minutes

Arc Mandalas, From Squared Hip Poses, From Back of Mat, Suitable for Vinyasa or Advanced Foundations Classes, Requires Core Strength and Balance

Duration: Approximately 7 minutes

2 Full Halves, Vinyasa Style, Complementary Halves, Learning to Switch it Up from Vinyasa to Working from Top of Mat to Lessen Amount of Vinyasa but Maintain the Feel of Flow

Duration: Approximately 18 minutes

Duration: Approximately 1 hour 7 minutes

Arc Mandalas, On Front, Vertical Path, From Back of Mat, Horizontal on Back, from Back of Mat, All Squared Hip

Duration: Approximately 8 minutes

2 Full Halves, Working from Top of Mat, Complementary Halves, Squared Hip, Awareness of which Leg is Standing Leg for Balance Postures

Duration: Approximately 15 minutes

Full Rotational Mandala, Vinyasa Style, Deepening a Posture and Opening

Duration: Approximately 17 minutes

Duration: Approximately 9 minutes

Duration: Approximately 5 minutes

Duration: Approximately 10 minutes

Duration: Approximately 14 minutes

Pigeon/Twist Mandala, with an Arc from the floor and a horizontal return; sequence mimics the floorwork of external rotation in Pigeon and Twists and includes Forward Fold with a Twist, Warrior 2, Side Angle, and Scandasana

Duration: Approximately 4 minutes

Arc Mandalas, Open Hip, From Back of Mat, Full Rotations, Suitable for Vinyasa or Advanced Foundations Classes, Pigeon and Twists

Duration: Approximately 10 minutes

2 Full Halves, Working from Top of Mat, Halves are not Complementary

Duration: Approximately 13 minutes