Broga® Sequence Quick View

1. Mind, Intention, Breath: 3 min
seated briefly for intro
lying on back – several breaths, big exhale, find diaphrmc.
2. Warm up: 15 min
lying on back
k
nee to chest (both sides) – EXHALE into pose
reclined pigeon (both sides)
rock to table top
childs pose (wide knee) – EXHALE into pose
table top
cat/cow 5x – INHALE cow, EXHALE cat
bird dog knee to elbow 3x – INHALE extend, EXHALE knee-elbow
table top
side plank (right side)
table top
side plank (left side)
table top to downdog 3x – INHALE table top, EXHALE down dog
plank tutorial
pushup tutorial – INHALE down, EXHALE up
plank – INHALE pause at top, EXHALE chest to mat
cobra – INHALE
table top
down dog – EXHALE
walk to front of mat – FEW BREATHS
forward fold – EXHALE
half lift – INHALE
forward fold – EXHALE
half lift – INHALE
forward fold – EXHALE
chair transition – INHALE, EXHALE
steeple – INHALE
mountain – EXHALE, FEW BREATHS
side bend on each side – INHALE up, EXHALE over
mountain – EXHALE
3. Flow 1: 8 min
reach up
– INHALE reach up
forward fold – EXHALE
half lift – INHALE
plank – EXHALE
pushups 5x – INHALE down, EXHALE up
plank – INHALE pause at top, EXHALE chest to mat
cobra – INHALE
table top – EXHALE into pose, INHALE tuck toes and lift knees
down dog – EXHALE
right leg lifts – INHALE
one knee to elbow – EXHALE
right leg lifts – INHALE
step right foot forward toward right hand – EXHALE
low lunge – INHALE into pose, FEW BREATHS
plank – EXHALE
pushups 5x – INHALE down, EXHALE up
plank – INHALE pause at top, EXHALE chest to mat
cobra – INHALE
table top – EXHALE into pose, INHALE tuck toes and lift knees
downdog – EXHALE
left leg lifts – INHALE
one knee to elbow – EXHALE
left leg lifts – INHALE
step left foot to left thumb – EXHALE
low lunge – INHALE to pose, FEW BREATHS
plank – EXHALE
Broga® Sequence Snapshot w/ Primary Breath Cues
pushups 5x – INHALE down, EXHALE up
plank – INHALE pause at top, EXHALE chest to mat
cobra – INHALE
locust rows 10x – INHALE arms forward, EXHALE arms back cobra –
INHALE
table top – EXHALE
cat/cow 3x – INHALE cow, EXHALE cat
table top – EXHALE into pose, INHALE tuck toes lift knees
down dog – EXHALE
walk to front of mat – FEW BREATHS
forward fold – EXHALE
half lift – INHALE
chair lift – EXHALE sit back into chair
hindu squats
Broga burpees tutorial/demo
seated briefly for intro
lying on back – several breaths, big exhale, find diaphragmatic
4. Hiit: 5 min
6 rounds:
burpees 20 sec
mountain 10 sec
5. Balance: 6 min
tree right side – FEW BREATHS
mt pose
tree left side – FEW BREATHS
mt pose
warrior 3 right side – FEW BREATHS
mt pose
warrior 3 left side – FEW BREATHS
mt pose
standing pigeon right side – FEW BREATHS
mt pose
standing pigeon left side – FEW BREATHS
mt pose
forward fold – EXHALE
half lift – INHALE
plank – EXHALE
6. Flow 2: 8 min
plank – INHALE pause at top, EXHALE chest to mat
cobra – INHALE
down dog – EXHALE
knee to elbow right side – EXHALE knee to elbow/chest
runner’s lunge with twist – EXHALE foot to thumb, INHALE twist
high lunge – INHALE into lunge
warrior 2 – INHALE out of high lunge, EXHALE into W2
reverse warrior – INHALE
plank – EXHALE
strength pyramid (pushups-forearm plank 1, 2, 3, 3, 2, 1) – INHALE low
push-up, EXHALE to high push-up
cobra – INHALE
down dog – EXHALE
knee to elbow left side – INHALE leg high, EXHALE knee to elbow/chest
runner’s lunge with twist – INHALE enter full pose
high lunge – INHALE up into lunge
warrior 2 – INHALE lift out of lunge, EXHALE into W2
reverse warrior – INHALE
plank – EXHALE
lower down – EXHALE (cont’d)
locust rows 10x – INHALE reach forward/lower, EXHALE lift and engage
cobra – INHALE
B – 5
© 2015, Broga LLC

7. Warm down: 7 min
childs pose closed legs – EXHALE into pose, FEW BREATHS
nroll to back
bridge pose – INHALE into pose, FEW BREATHS
leg isolation each side
roll down the spine
hug knees in – EXHALE knees into body
reclined pigeon both sides
reclined twist both sides – EXHALE into twist/rotation
reclined bound angle – EXHALE the legs open
8. Final Relaxation: 5 min
lying on back – RELAX breath (passive and normal)