Sherri Baptiste Freeman has put together a thorough, intermediate program that is very unique. It has a lot of dynamic flow into and out of the movements before they are held statically. The active Yoga practice is followed by a complete, guided meditation. Here is a breakdown of the Yoga sequence (the meditation part is not broken down here):

00:00 Intro

04:05 Samasthiti/Mountain

04:55 Urdhva Hastasana (Upward Salute): Exhale-Bend arms overhead and extend, Inhale-Extend arms overhead (several repetitions)

05:55 Arms Crossed w/ hands tucked in underarms

06:55 Fire and Earth (Prithvi Mudra):

extend arms forward. Touch tip of thumb to tip of ring finger. Bring hands to chest.

1. Inhale right arm out, exhale it in, Inhale left arm out, exhale in center (2x’s).

2. Inhale right arm out, gaze left, exhale back to center, inhale left arm out, gaze right, exhale back to center (2x’s).

3. Inhale both arms extended, exhale back to center (4x’s).

08:40 Victory Squats (Jyasana)

Step/jump about 1 leg length w/ feet turned out. Join thumb and ring finger together.

Inhale squat while opening arms outward, exhale extend up while bringing arms back to center (8x’s).

10:00 Yoga Mudra:

Interlace hands behind back.

Inhale Lift arms up, exhale-release (4 x’s)

10:45 Knee Bending and extension (while moving outwardly clasped hands forward and back)

Exhale rise and push palms forward, Inhale squat and bring hands back to chest. (6x’s)

11:33 Heaven and Earth

Inhale right palm up (look up), Exhale bring arm down, head back to center (alternate sides, 2x’s)

12:15 Ujjayi : Interlace fingers, hands under chin.

Inhale, elbows lift-lower chin (mostly level), Exhale (thru mouth) elbows lower, chin raised up (8x’s)

13:35 Forward Bend to Lunge w/ left leg back. While in lunge pump and extend leg back into heel.

14:20 Down Dog

15:00 Lunge right leg back while pumping and extending leg back into heel.

15:35 Forward Bend

15:45 Uttitta Parsvakonasana

Right leg lunge forward, Left arm on the ground, right arm to the sky gazing up at right hand …. Then repeat on other side

17:20 Standing Splits and Pigeon Pose

20:25 Cobra

21:20 Down dog to forward fold to

21:50 Parivritta Arda Chadra Virabhadrasana (Warrior Lunge palms together arms overhead to lunging prayer twist)

24:02 Locust Series

26:25 Tortoise Pose

26:55 Bow (first performed dynamically before holding)

27:37 Child’s Pose

28:00 Half Plank (Knees on ground w/ feet up toward sky, moving dynamically to childs pose)

28:50 Full Plank (on inhale) moving dynamically to Down Dog (on exhale) and then back.

29:55 Child’s Pose

30:15 Warrior 3 (balancing T-Pose)

31:40 Skater’s Pose (bent front leg w/other leg extended behind. Hands start forwards then bring behind back (shoulder‘s distance apart), palms facing upward)

33:25 Butterfly Pose (straight front leg w/ rear leg extended, arms out to sides w/ palms facing down)

35:00 Warrior Series: Warrior 1 to Warrior 2 to reverse Warrior(looking up) to Reverse Warrior (looking over lower shoulder)

37:55 Half Moon (lunging w/ arms overhead, then bring clasped hands behind back into Yoga Mudra)

39:25 Extended Mountain to Forward Fold to Down Dog

39:46 Cat Stretch

40:50 Dynamic Forward Fold

41:35 V-Pose (Boat Variation…. Dynamic Navasana extending and then drawing legs inward)

42:37 Paripurna Navasana (“statically” held boat pose)

43:10 Purvottanasana Preparation

43:54 Purvottanasana (fingers pointing backwards)

44:45 Navasana (held)

45:35 Alternate knee to chest while bringing arms forward, then alternate straight leg, then both legs bent, then both legs straight)

48:10 Hold knees to chest

48:25 Lying spinal twist (both legs together to one side while looking to extended arm on the opposite side)

49:25 Archer Pose: (Hold right knee w/ both hands, left leg straight and raised, back is raised off the ground towards the bent leg… then reverse)

50:40 Bridge Pose

51:30 Wheel Pose (upward bow-Urdhva Dhanurasana)

52:05 Knees to chest

52:20 Reclining Lunge (Dead Bug Pose)

52:50 Savasana

55:50 Sukasana/Meditation

Instructor Comments:
A born Yogini and sister of Baron Baptiste. Sherrie gives clear instruction, beautiful demonstration and I find her to come across as very down to earth.

Scott (Yogadad)