This sequence is what’s being taught to the 6:30-7:30am crowd at Pure Yoga Ottawa.

The sequence stays mostly the same each week, exact same sequence and breath count, with a few tweaks. This helps take the “guess work” out of the practitioner’s experience, so people know what’s coming next.

Repetition and consistency can lead to an meditative experience of the internal forms of Yoga. It also provides a nice benchmark to observe where you are progressing week to week, and makes the strengthening of the subtle core more obvious.

With strong groups of mixed ability, it’s important that every posture can easily be modified to individual tastes. This should take under one hour if paced efficiently.


  • Ragdoll 8 breath
  • Half Sun Salute 2x
  • Sun Salutation A, 5br in Plank
  • Sun Salutation A (Traditional) 3x
  • Sun Salutation B, modified with leg lift
  • Sun Salutation B, modified with leg lift open hip (5br)
    • Warrior 1, exhale Warrior 2, inhale Exalted Warrior 5br
  • Chair 5br

Standing Series

  • Padangustasana (catch your toes) 5br
  • Padahastasana (Hands under feet) 5br, back to mountain pose
  • Triangle A & B
    • Triangle A (Extended), 5br each side
    • Triangle B (Revolved) 5br, back to mountain pose
  • Side Angle A & B
    • Side Angle A (extended), 5br each side
    • Side Angle B (revolved twist), 5br each side
  • Mountain to Wide Legged Intense Stretch
    • Variation A (hands to floor under shoulders) 5br
    • Variation C (Hands bound behind back) 5br, back to mountain pose
  • Runner’s Stretch (5br)
  • Uttitha Hasta Padangustasana (Hand to Big toe/Knee) 5br centre, 5 with leg to side, 5 lifting leg against gravity
  • One-Legged Pigeon (Eka Pada Kapotasana) 5br

Hips and Arm Balancing

  • Crow (Bakasana), enter from Sun Salute (5br), then vinyasa
  • Gecko (5br) – enter from Downdog leg lift, exhale knee to chest (hold 5 br), again inhale leg up,
    • Option to do Side Arm Balance 2 br, then vinyasa

Seated Postures

  • Dandasana (2br) to Paschimottanasana A & B
  • Half Vinyasa
  • Purvottanasana (Intense Eastern Stretch)
  • Full Vinyasa
  • Janusirsasana A (5br) then Janusirsasana B (5br) (revolved/ Parivritta Janusirsasana)
  • Side Plank (5br each side)
  • Boat Pose (Navasana) (3x 5br)
  • Bound Angle (5br)

Back Bending

  • Cobra 5br
  • Shalabahsana B (Chaturanaga arms), then vinyasa
  • Crescent Lunge (Chandrasana) 5 br, entered from Downdog leg lift. Followed by Low Lunge (5br)
  • Bow Pose 5br x2 – option to flip over and do Wheel Posture instead
  • Child’s Pose (5br)

Finishing Series

  • Paschimottanasana, or Tortoise Hip Opener (8br)
  • Half-Shoulderstand (or full) (br)
  • Plough Pose/Ear Pressure Pose (8br) – happy baby modification
  • Reclining Hand to Big Toe: Open leg to side (5br), then Revolved variation (5br)
  • Headstand / or Forearm High Plank to Forearm Downdog (15br)
  • Child’s Pose (5br)
  • Comfortable Seat: Hero (Virasana), Sage (Siddhasana) or Lotus (Padmasana)
    • Fold forward breathing slowly for (5br)
    • Sit tall, 5br looking at tip of nose.
  • Lotus/Shins-Crossed leg lift (Utplutihi) 5-10br
  • Savasana