three dog yoga teacher training asana alignment, action and possibility three dog yoga master sequence | vinyasa
integration series awakening series
child’s pose //sun salutation a //sun salutation b (variation) (supta baddha konasana, hips on block, mountain pose > forward fold > supported fish, savasana or seated halfway lift > chaturanga > upward-facing (from downward-facing dog), step right meditation / stretching) dog > downward-facing dog (one to three foot forward, warrior 1 > warrior 2 > breaths) > walk or hop forward > reverse warrior > chaturanga > (cat-cow, thread-the-needle / twisting halfway lift > forward fold upward-facing dog > downward-facing child’s pose) dog > step left foot forward, warrior 1 > //sun salutation b (from forward fold) warrior 2 > reverse warrior > downward-facing dog utkatasana > forward fold > halfway lift > chaturanga > upward-facing dog > (plank, half series, three-legged dog, chaturanga > upward-facing dog > downward-facing dog twisting dog, knee-ins, lunges) downward-facing dog > step right foot forward, warrior 1 (ostrich) > ragdoll chaturanga > upward-facing dog > mountain pose downward-facing dog > step left foot samasthiti forward, warrior 1 (ostrich) > OM chaturanga > upward-facing dog > downward-facing dog*
(one to three breaths) > walk or hop forward > halfway lift > forward fold
*stay in downward-facing dog after final sun b 2 three dog yoga master sequence | standing poses vitality series equanimity series grounding series flipped dog + variations eagle triangle side plank + variations revolved side plank standing leg raise front + side straddle wild thing airplane / warrior 3 straddle split straddle squat + variation crescent lunge half moon revolved crescent lunge crescent moon + variation pyramid reverse revolved crescent revolved half moon revolved triangle standing split side angle warrior bird of paradise dancer / standing bow twisting chair standing / flying pigeon gorilla + variations low squat tree crow side crow tripod headstand handstand leapfrog + variation dancing monkey + variation 3 three dog yoga master sequence | floor poses igniting series opening series releasing series sphinx low lunge one-legged seated forward fold cobra king arthur pose seated twist locust straddle lunges seated forward fold bow half / full monkey god half frog inclined plank / tabletop super pigeon fish half camel super pigeon twist camel rejuvenation series hero pigeon seated pigeon / seated cradle the baby hips on block bridge three-legged table wheel double pigeon / seated cow face pose shoulder stand supta baddha konasana plow reclined lunge deaf man’s pose stabilizing series reclined pigeon headstand reclined cradle-the-baby belly-twisting pose reclined cow face pose surrender to gravity scissor lifts reclined hand-to-toe 30 / 60 lifts reclining twists abdominal twists / bicycles frog happy baby curl and reach / eagle crunches seated straddle savasana boat + variations baddha konasana / seated butterfly 4 power 60 | standard sequence integration series equanimity series opening series child’s pose eagle pigeon downward-facing dog dancer / standing bow frog ragdoll tree mountain pose + samasthiti + OM releasing series grounding series seated forward fold awakening series triangle inclined plank / tabletop sun salutation a four times in flow straddle pyramid rejuvenation series sun salutation b hips on block once with holds; twice in flow igniting series locust surrender to gravity sun salutation b + variation bow reclining twists once with holds in warrior 2 + reverse bridge happy baby wheel savasana vitality series supta baddha konasana flipped dog + variation side plank stabilizing series crescent lunge scissor lifts revolved crescent lunge 30 / 60 lifts side angle warrior abdominal twists / bicycles twisting chair boat gorilla + variations crow 5 child’s pose | (utthita) balasana intention breath
grounding
centering
expression
modifications
assisting 6 cat | chakravakasana intention breath
grounding
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drishti
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assisting 7 cow | chakravakasana intention breath
grounding
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assisting 8 twisting child’s pose (half knot) | parsva balasana intention breath
grounding
centering
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assisting 9 downward-facing dog | adho mukha svanasana intention breath
grounding
centering
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assisting 10 three-legged dog | eka pada adho mukha svanasana intention breath
grounding
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drishti
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assisting 11 knee-to-nose variations | dandasana (variations) intention breath
grounding
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assisting 12 twisting dog | parsva adho mukha svanasana intention breath
grounding
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assisting 13 plank | kumbhakasana intention breath
grounding
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assisting 14 ragdoll | uttanasana intention breath
grounding
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assisting 15 mountain pose | tadasana intention breath
grounding
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assisting 16 samasthiti | even standing pose intention breath
grounding
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assisting 17 forward fold | uttanasana intention breath
grounding
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assisting 18 halfway lift | ardha uttanasana intention breath
grounding
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assisting 19 chaturanga dandasana | low push up intention breath
grounding
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assisting 20 upward-facing dog | urdhva mukha svanasana intention breath
grounding
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assisting 21 utkatasana | chair pose intention breath
grounding
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assisting 22 warrior 1 | virabhadrasana ekam intention breath
grounding
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assisting 23 ostrich | virabhadrasana (variation) intention breath
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assisting 24 warrior 2 | virabhadrasana dve intention breath
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assisting 25 reverse warrior | viparita virabhadrasana intention breath
grounding
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assisting 26 flipped dog | urdhva dhanurasana (variation) intention breath
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assisting 27 side plank | vasisthasana intention breath
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assisting 28 revolved side plank | parivrtta vasisthasana intention breath
grounding
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assisting 29 wild thing | camatkarasana intention breath
grounding
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assisting 30 crescent lunge | anjaneyasana intention breath
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assisting 31 revolved crescent lunge | parivrtta anjaneyasana intention breath
grounding
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assisting 32 reverse revolved crescent | viparita parivrtta anjaneyasana intention breath
grounding
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assisting 33 side angle warrior | utthita parsvakonasana intention breath
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assisting 34 bird of paradise | svarga dvijasana intention breath
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assisting 35 twisting chair | parivrtta utkatasana intention breath
grounding
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assisting 36 gorilla variations | padangusthasana / padahastasana intention breath
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assisting 37 squat | malasana intention breath
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assisting 38 crow | bakasana intention breath
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assisting 39 side crow | parivrtta bakasana intention breath
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assisting 40 tripod headstand | sirsasana dve intention breath
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assisting 41 handstand | adho mukha vrksasana intention breath
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assisting 42 leapfrog | adho mukha vrksasana (variation) intention breath
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assisting 43 dancing monkey | anjaneyasana (variation) intention breath
grounding
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assisting 44 eagle | garudasana intention breath
grounding
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assisting 45 standing leg raise (front / side) | utthita padahastasana intention breath
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assisting 46 airplane / warrior 3 | dekasana / virabhadrasana treeni intention breath
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assisting 47 half moon | ardha chandrasana intention breath
grounding
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assisting 48 crescent moon | anjaneyasana (variation) intention breath
grounding
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assisting 49 revolved half moon | parivrtta ardha chandrasana intention breath
grounding
centering
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assisting 50 standing split | eka pada uttanasana intention breath
grounding
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assisting 51 dancer / standing bow | natarajasana intention breath
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assisting 52 standing pigeon | eka pada kapotasana intention breath
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assisting 53 flying pigeon | eka pada kapotasana intention breath
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assisting 54 tree | vrksasana intention breath
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assisting 55 triangle | trikonasana intention breath
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assisting 56 straddle | prasarita padottanasana intention breath
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assisting 57 straddle split | samakonasana intention breath
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assisting 58 straddle squat | malasana (variation) intention breath
grounding
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assisting 59 pyramid | parsvottanasana intention breath
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assisting 60 revolved triangle | parivrtta trikonasana intention breath
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assisting 61