Centering – Hero pose 中正位英雄坐
Kneeling跪立
Seaweed Sway海草式搖擺
All-Fours四角桌子
Crouching Cat 蹲伏貓式-> feet wide, pulse, walk hands back and forward 寬腿站，脈動，手向前向后走
Recovery pose修復體式
Hop narrow / hop wide – Earth pose寬腿窄腿跳躍 -大地式
Earth pose – pulse with breath大地式-脈動
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側圈式
Cross-Ankle Squat腳踝交扣蹲立
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-一腳向后邁高位起跑-腳向一側邁開，寬腿站-深蹲-手倒立蛙跳-腳向前邁（起跑式跳躍）-之字腿-無極腿-螺旋槳式-交換腿跳（另一邊重復）
Crouching Cat蹲伏貓式
Twisted Cat扭轉貓式
Back Cat后彎貓式
Wilder Thing狂野式
Wave pose波浪式
One-Arm Balance pose單臂平衡式
Diagonal Starter Block對角線起跑式
Little Mantis pose小螳螂式
Crouching Cat蹲伏貓式
Stag Leaps手倒立雄鹿跳
Crouching Cat -> walk hands back and forward蹲伏貓式-手向前向后走
Twisted Cat扭轉貓式
Seated Side Twist坐立側扭轉
Stoke Your Motor啟動馬達式
Side Bow側弓式
Seated Side Twist坐立側扭轉
Crouching Cat蹲伏貓式
(repeat other side)另一邊重復
Side Bow側弓式
Supine Bow仰臥弓式
Twisted Supine pose仰臥扭轉式
Freedom pose自由式
Assimilation pose回收體式
