One-page sheet

Class sheet · Jul 26, 2026

Golden Hour Flow

Warming vinyasa for evening light

25m 30s

Intermediate · 15 poses

  1. 01

    Easy Seat

    1 min

    Sukhasana

    @ 00:00

    Sit tall, soften the shoulders

  2. 02

    Cat–Cow

    1m 30s

    Marjaryasana-Bitilasana

    @ 01:00

    Move slowly with the breath, articulate each vertebra

  3. 03

    Downward Facing Dog

    2 min

    Adho Mukha Svanasana

    @ 02:30

    Press through the palms, lift the sit bones

  4. 04

    Warrior I

    45s

    Virabhadrasana I

    @ 04:30

    Front knee over ankle, back heel grounded, arms overhead

  5. 05

    Warrior I

    45s

    Virabhadrasana I

    @ 05:15

    Front knee over ankle, back heel grounded, arms overhead

  6. 06

    Warrior II

    1m 45s

    Virabhadrasana II

    @ 06:00

    Sink into front thigh, gaze past front hand

  7. 07

    Warrior II

    1m 45s

    Virabhadrasana II

    @ 07:45

    Sink into front thigh, gaze past front hand

  8. 08

    Triangle Pose

    1 min

    Trikonasana

    @ 09:30

    Extend through both sides of the waist

  9. 09

    Triangle Pose

    1 min

    Trikonasana

    @ 10:30

    Extend through both sides of the waist

  10. 10

    Cobra Pose

    1m 30s

    Bhujangasana

    @ 11:30

    Lengthen the low back, lift the heart

  11. 11

    Pigeon Pose

    1m 30s

    Eka Pada Rajakapotasana

    @ 13:00

    Square the hips, walk hands forward with the exhale

  12. 12

    Pigeon Pose

    1m 30s

    Eka Pada Rajakapotasana

    @ 14:30

    Square the hips, walk hands forward with the exhale

  13. 13

    Child's Pose

    2 min

    Balasana

    @ 16:00

    Fold forward, soften the jaw

  14. 14

    Seated Forward Fold

    2m 30s

    Paschimottanasana

    @ 18:00

    Hinge from the hips, lengthen the spine

  15. 15

    Corpse Pose

    5 min

    Savasana

    @ 20:30

    Let the body be received by the floor

Target 27m