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