The most challenging of the three programs contained in the "Total Yoga The Flow Series" collection.

Here's a breakdown of the practice:


Total Yoga: Fire Ganga White and Tracey Rich (White Lotus)

Preparation:
1. Ujayi Breathing
2. Three-Part Breath

Fire Series:

05:20 Tadasana

5:45 “A” Series Salutation (3 x’s) :

Sweep arms outward and overhead / Uttanasana / Standing Arch / (step back to) Chaturanga / (lower then move into) Up Dog / Down Dog /(step forward to)/Standing Arch/ Uttanasana / Arms Overhead / Tadasana w/ Namaste


9:35 “B” Series Salutation (3 x’s)

Utkatasana (squat) /Uttanasana / Standing Arch / Chaturanga (lower then move into) / Up Dog / Down Dog / Virabhadrasana1 (right foot forward) / Chaturanga (lower then move into) / Up Dog / Down Dog / Virabhadrasana1 (left foot forward) / lowered plank (then move into) / Up Dog / Down Dog (5 breaths) / step to Standing Arch / Uttanasana / Utkatasana / close pose

15:30 “C” Series Salutation (12 Position Sun Salutation) (2 x’s)

Hands in Namaste / Arms Overhead ( palms facing) w/ slight arch / Uttanasana / Lunge w/ Right Leg back-knee to ground / Plank / (lower to) Ashtanga Pranam (knees-chest-chin) Sweep into Cobra / Down Dog / Right foot forward to Lunge with left knee to ground / (step to) Uttanasana / Arms overhad w/ slight arch / Close pose to Tadasana


17:45 “C” Series Salutation w/ Twist (1x)

Sweep arms up / uttanasana / Right leg back to lunge / lunge w/twist to the left / plank / ashtanga pranam (8 point bow) / cobra / down dog / Right leg forward to lunge / Lunge w/ twist to the right / Uttanasana / Sweep arms overhead / close.

19:40 Partial A Salutation: arms overhead / uttanasana / Standing Arch / Chaturanga / Up Dog / Down Dog to:

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20:10 Triangle pose (right foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog


Triangle pose (left foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Standing Arch / Chaturanga / Up Dog / Down Dog to:


22:05 Warrior 2 (Hero) pose (right foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog to:


Warrior 2 (Hero) pose (left foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog



24:05 Extended Right Angle (Parsvakonasana) (Right leg forward)


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Extended Right Angle (Parsvakonasana) (Left leg forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog


26:00 Half Moon (Ardha Chandrasana) (right leg and hand on the floor)


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Half Moon (Ardha Chandrasana) (left leg and hand on the floor)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog
(
28:00 Warrior 1 (Virabhadrasana 1) (Forward Facing Hero)Right foot forward


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Warrior 1 (Virabhadrasana 1) (Forward Facing Hero) Left foot forward


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog



30:00 Warrior 3 (Hero Balance) (right leg on floor w/ left leg extended backwards )



Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Warrior 3 (Hero Balance) (left leg on floor w/ right leg extended backwards )



Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog


31:40 Twisting Triangle (right leg forward)


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Twisting Triangle (left leg forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog
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33:38 Lying boat position (2 x’s) (alternate which side of your head rests on the floor between each repetition of the pose).

Vinyasa: Up dog/Down Dog then step forward to
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35:10 Navasana (2 x’s)


36:15 Half Situps


36:50 Leg lifts (flex and lower/point and raise) (5x’s)


Roll forward onto knees to:
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37:40 Camel


38:20 release into Embryo


38:25 Camel repeated


39:40 release into Embryo repeated


39:40 Come up to knees then swing legs around and lower down to:


39:55 Bridge


40:35 bring Knees to chest


40:50 Bridge repeated or Upward Bow (wheel)


41:45 bring Knees to chest

Rock and roll to knees then move into


42:00 Embryo


Step back to
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42:30 Down Dog


43:00 Uttanasana then clasp elbows


43:35 Standing forward bend with hands under feet position


44:20 Roll up to standing hands in Namaste


44.35 Sweep up / Uttanasana / Standing Arch / Lowered Plank / Up Dog / Down Dog / step to seated position


45:15 Janu sirsasana (both sides, NO vinyasa between sides)

(Fire Series cont. Pg 6)

47:25 Paschimottanasana


48:30 Baddha Knansana (bending forward)


49:30 Straddle Split Pose (Upavistakonasana)
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50:30 Rock the Baby Position (Hip opener, lifting bent leg up and cradling in arms)


52:20 Seated Spinal Twist
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54:10 Dolphin or Head Stand

55:05 release to Embryo

55:20 Dolphin or Headstand repeat

57:30 thru Embryo to

57:37 Neck Release (Roll head back and forth on the floor from kneeling position)


58:05 Plow / Shoulderstand sequence
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1:01:15 Fish pose


1:02:00 Fish Pose w/ legs extended to Navasana
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1:02:25 Sitting Meditation

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1:03:30 Savasana


1:13:35 come up to Seated Meditation….. Namaste

Instructor Comments:
Tracy Rich gives clear instruction and demonstrates the poses beautifully along with Ganga While.

Scott (Yogadad)