YogaFit Routine
Mountain 1 = warm-up

Start with deep breathing. During this time, participants become centered in their
bodies and acknowledge any conditions that may be present during their practice.
Breathing helps oxygenate the blood, warm the body, and generate focus for the class.
During deep breathing, we work to lengthen the count of each breath so that our breath
becomes longer and deeper.
Valley 1 = Sun Salutations

In Yoga, a “salutation” is a series of poses linked together with the breath that has a
specific focus or purpose. For YogaFit, the Sun Salutations complete our warm-up phase
by working all major muscles and joints through their full range of motion.
Mountain 2 = Work phase

We use the heat built in Mountain 1 and Valley 1 to work into standing poses that build
strength, endurance, and flexibility for the upper and lower body. Because our muscles
are warm, they are now responsive to this type of training. Poses in Mountain 2 use
lunging positions fo build strength and flexibility in the lower body, and arm and torso
positions for similar effect in the upper body.
Valley 2 = Balance

In Valley 2, we perform balancing poses with the head above the heart. Performing
these poses at this point has two primary benefits. First, we are improving overall
balance and muscular coordination. Second, we are helping to equalize blood pressure
in the upper and lower halves of the body. It is important that we do this prior to
coming down to the floor to prevent potential health complications.
Mountain 3 = Cool down

During Mountain 3, we use the heat in the body to move deeper in prone (belly-down),
seated, and supine poses that build strength and enhance flexibility through deep
stretching. In YogaFit, seated and prone poses are usually reserved for Mountain 3 to
create the optimal flow. Some Mountain 3 poses build strength, but most offer
opportunities to deeply stretch the body.
These are the poses and order in which we have learned
and practiced our YogaFit routine. In the space provided,
draw or explain each pose.
Mountain 1 = Warm-up
1. Standing Stationary Mountain
2. Moonflowers
3. Sunflowers
4. Chair Flow
5. Forward Fold
6. Downward Facing Dog
7. Cat Cow
8. Spinal Balance
9. Downward Facing Dog
10. Walk Hands to Feet
11. Reverse Swan Dive
12. Standing Mountain
Valley 1 = Sun Salutations
1. Mountain = inhale
2. Forward fold = exhale
3. Lunge = inhale
4. Downward Facing Dog = exhale
5. Plank or kneeling plank= inhale
6. Crocodile or kneeling croc = exhale
7. Upward Facing Dog or Cobra = inhale
8. Downward Facing Dog = exhale
9. Lunge = inhale
10. Forward Fold = exhale
11. Mountain = inhale
12. Chair = exhale
Mountain 2 = Work Phase
1. Warrior 1
Mountain 2 = Work Phase (con’t)
2. Warrior 2
3. Reverse Warrior
4. Pyramid
Valley 2 = Balance
1. Tree Pose
Mountain 3 = Cool Down
1. Child’s pose
2. Locust
3. Bow
4. Child’s
5. Camel
6. Child’s
7. Cradle the Baby
8. Boat
Mountain 3 = Cool Down (con’t)
9. Butterfly
10. Incline Plank
11. Knees to Chest
12. Spinal Twist
13. Final Relaxation.