Other reviewers have given detailed reviews and thoughts. I want to echo the positive reviews of this dvd. I have only done the long A practice, but it is already a favorite. The sequencing is different enough to feel fresh to me. There are 3 standing series that are definitely strength building without feeling obviously strenuous. And it has a lovely slow flow - mellow pace - really gave me time to settle into poses while still flowing. I liked the music, and the beach setting (in seeming morning light) is beautiful.

I have also done the shorter A practices, and I wanted to offer breakdowns of these three practices here for others. I have used KathAL's original breakdowns of the poses (please see her review below), and revised those to show the different "blocks" used in each of the A practices. So, thank you to Kath for her great work - and any errors are mine.

NOTE: Each "block" corresponds to chapter points in the three practices. (I use the Block numbers I assigned in the full 60 minute practice for the two shorter practices.)

A: 60 minutes
Block 1 (0 to 17:23)
Seated > then moves into seated forward bend > cat & dog tilt on hands & knees > child’s pose > half chaturanga down to mat – cobra – child’s > downward-facing dog > standing forward fold > mountain > half sun salute > several rounds of sun salutes (bypassing lunge right into plank or standing forward fold) >
Standing Series 1 (right leg): high lunge – warrior I – warrior II – reverse warrior – triangle > vinyasa flow (lunge – plank – chaturanga – downward dog) > Repeat left leg > vinyasa flow (ending in down dog) >

Block 2 (17:24 to 30:42)
Chaturanga to cobra hold > chaturanga (knees) > downward dog > Right Leg: 1 legged down dog > high lunge into low lunge > twist in low lunge > 1-legged down dog > down dog >
Left Leg: repeat (ending in downward dog) >
Standing Series 2 (right leg): 1 legged down dog > warrior II – reverse warrior – side angle (modified) – revolved side angle – wide-legged standing forward fold – revolved side angle – 1 legged downward dog > pigeon preparation (w/ forward bend) > vinyasa > Repeat left leg > vinyasa (ending in downward dog) >

Block 3 (30:43 to 48:50)
Standing Series 3 (right leg): 1 legged downward dog > warrior II – reverse warrior – side angle (full) – half moon – standing leg split – crescent low lunge – lunge (low then high) w/ twist > vinyasa > Repeat Left Leg >
1 legged down dog > plank > cobra > locust > child’s > head to knee pose > half lord of the fishes (modified) > forward fold in bound angle > forward fold in seated wide angle > vinyasa >

Block 4 (48:51 to 60:10)
Downward dog > child’s > knees to chest on back > reclined spinal twist > bridge > shoulderstand (alternative: reclined bound angle) > plow > fish > reclined bound angle > knees to chest > savasana > ending in seated.


A: 45 min (actual length: 42:12)
Block 1 (0 to 17:23)
Seated > then moves into seated forward bend > cat & dog tilt on hands & knees > child’s pose > half chaturanga down to mat – cobra – child’s > downward-facing dog > standing forward fold > mountain > half sun salute > several rounds of sun salutes (bypassing lunge right into plank or standing forward fold) >
Standing Series 1 (right leg): high lunge – warrior I – warrior II – reverse warrior – triangle > vinyasa flow (lunge – plank – chaturanga – downward dog) > Repeat left leg > vinyasa flow (ending in down dog) >

Block 2 (17:24 to 30:42)
Chaturanga to cobra hold > chaturanga (knees) > downward dog > Right Leg: 1 legged down dog > high lunge into low lunge > twist in low lunge > 1-legged down dog > down dog >
Left Leg: repeat (ending in downward dog) >
Standing Series 2 (right leg): 1 legged down dog > warrior II – reverse warrior – side angle (modified) – revolved side angle – wide-legged standing forward fold – revolved side angle – 1 legged downward dog > pigeon preparation (w/ forward bend) > vinyasa > Repeat left leg > vinyasa (ending in downward dog) >

Block 4 (30:43 to 42:12)
Downward dog > child’s > knees to chest on back > reclined spinal twist > bridge > shoulderstand (alternative: reclined bound angle) > plow > fish > reclined bound angle > knees to chest > savasana > ending in seated.


A: 25 min (actual length 23:18)
Block 1 (0 to 17:23)
Seated > then moves into seated forward bend > cat & dog tilt on hands & knees > child’s pose > half chaturanga down to mat – cobra – child’s > downward-facing dog > standing forward fold > mountain > half sun salute > several rounds of sun salutes (bypassing lunge right into plank or standing forward fold) >
Standing Series 1 (right leg): high lunge – warrior I – warrior II – reverse warrior – triangle > vinyasa flow (lunge – plank – chaturanga – downward dog) > Repeat left leg > vinyasa flow (ending in down dog) >

Block 4 Short Version (17:24 to 23:18)
Downward Dog > Child’s Pose > knees to chest on back > reclined spinal twist > (19:43) reclined bound angle > knees to chest > (20:55) savasana > (22:54) ending in seated. [NOTE: No bridge, shoulderstand, plow, or fish]

LunaSea (Tracy)