Centering – Hero pose 中正位英雄坐
Kneeling跪立
Seaweed Sway海草式摇摆
All-Fours四角桌子
Crouching Cat 蹲伏猫式-> feet wide, pulse, walk hands back and forward 宽腿站，脉动，手向前向后走
Recovery pose修复体式
Hop narrow / hop wide – Earth pose宽腿窄腿跳跃 -大地式
Earth pose – pulse with breath大地式-脉动
Crescent pose – Ecstasy Arms新月式-狂喜手臂
Earth pose -> Tribal pose -> Earth pose -> Tribal pose ->大地式-部落式-大地式-部落式
Side Coil pose侧圈式
Cross-Ankle Squat脚踝交扣蹲立
Earth pose -> step backward High Lunge -> Step wide to the side -> Squat -> Frog Hop -> Step Forward (lunge hops) -> Zig-Zag pose -> Infinity pose -> Propeller pose -> Hitch Kicks (repeat other side)大地式-一脚向后迈高位起跑-脚向一侧迈开，宽腿站-深蹲-手倒立蛙跳-脚向前迈（起跑式跳跃）-之字腿-无极腿-螺旋桨式-交换腿跳（另一边重复）
Crouching Cat蹲伏猫式
Twisted Cat扭转猫式
Back Cat后弯猫式
Wilder Thing狂野式
Wave pose波浪式
One-Arm Balance pose单臂平衡式
Diagonal Starter Block对角线起跑式
Little Mantis pose小螳螂式
Crouching Cat蹲伏猫式
Stag Leaps手倒立雄鹿跳
Crouching Cat -> walk hands back and forward蹲伏猫式-手向前向后走
Twisted Cat扭转猫式
Seated Side Twist坐立侧扭转
Stoke Your Motor启动马达式
Side Bow侧弓式
Seated Side Twist坐立侧扭转
Crouching Cat蹲伏猫式
(repeat other side)另一边重复
Side Bow侧弓式
Supine Bow仰卧弓式
Twisted Supine pose仰卧扭转式
Freedom pose自由式
Assimilation pose回收体式
