Round 1 - First Set

This is a wonderful round so make the most out of each stretch and extension, back bend and spinal twist. Enjoy the flow and repeat as many times as you like. It's important on a physical level to warm up properly, but also on a mental level to focus and give your work to come and intention.

At first this round may seem confusing and disorienting with changes from left to right, up and down, and orthodox to southpaw, but keep moving through it and it will soon fall into place. Pause the video from time to time and see if you can remember the sequence on your own. 

Click on a posture image to learn more about it.

 1. Stand

1. Stand

 2. Arm Circle x2

2. Arm Circle x2

 3. Right Arm

3. Right Arm

 4. Left Arm

4. Left Arm

 5. Arm Circle x2

5. Arm Circle x2

 6. Orth. Stance

6. Orth. Stance

 7. Jab (Orth.)

7. Jab (Orth.)

 8. Cross (Orth.)

8. Cross (Orth.)

 9. Hook (Orth.)

9. Hook (Orth.)

 10. Weave (Orth.)

10. Weave (Orth.)

 11. Arm Circle

11. Arm Circle

 12. Lunge (Left Foot Back)

12. Lunge (Left Foot Back)

 13. Reach Forward

13. Reach Forward

 14. Shoulder Roll

14. Shoulder Roll

 15. Arm Circle

15. Arm Circle

 16. Plank

16. Plank

 17. Low Plank

17. Low Plank

 18. Upwards Dog

18. Upwards Dog

 19. Downwards Dog

19. Downwards Dog

 20. Jump

20. Jump

Round 1 - Second Set

Second time around notice how it's moving a little bit faster, feel your body beginning to warm up, blood circulation flowing and muscles lubricating. You can continue to move just as slowly and precisely as you were, or gradually pick up the pace with the video. Remind your body to stay lose and aim to syncronize your breath with your movements.

 
 1. Stand

1. Stand

 2. Arm Circle x2

2. Arm Circle x2

 3. Left Arm

3. Left Arm

 4. Right Arm

4. Right Arm

 5. Arm Circle

5. Arm Circle

 6. Southpaw Stance

6. Southpaw Stance

 7. Jab (South.)

7. Jab (South.)

 8. Cross (South.)

8. Cross (South.)

 9. Hook (South.)

9. Hook (South.)

 10. Weave (South.)

10. Weave (South.)

 11. Arm Circle

11. Arm Circle

 12. Lunge (Right Foot Back)

12. Lunge (Right Foot Back)

 13. Reach Forward

13. Reach Forward

 14. Shoulder Roll

14. Shoulder Roll

 15. Arm Circle

15. Arm Circle

 16. Plank

16. Plank

 17. Low Plank

17. Low Plank

 18. Upwards Dog

18. Upwards Dog

 19. Downwards Dog

19. Downwards Dog

 20. Jump

20. Jump