Mat Level 1

  1. The Hundreds- 10 breaths, 5 arm pumps per each inhale/exhale

  2. The Roll-up- 5 repetition, 2 breaths each rep

  3. Leg circles- 5 reps/breaths each direction per leg

  4. Rolling Like a Ball- 10 rolls, one breath each

  5. Series of Five; Single Leg Stretch- 5 or 6 reps each side depending on breath, 5 breaths (former) or 3 breaths (latter)

  6. Series of Five; Double Leg Stretch- 5 reps, 5 breaths

  7. Spine Stretch- 3 reps/breaths

  8. Saw- 3 reps/breaths each side

  9. Swan- 3 reps/breath

  10. Side Leg Series; Front/Back- 10 reps/breaths

  11. Side Leg Series; Up/down- 5 reps/breaths each with point and flexed foot

  12. Seal- 10 rolls/ breaths, fitting in claps and barking as you can at the tailbone and shoulder blades

MAT LEVEL 2

  1. The Hundreds- 10 breaths, 5 arm pumps whilst inhaling and again whilst exhaling

  2. The roll-up- 5 repetitions, 2 full breaths each rep

  3. Leg circles- 5 reps/breaths each direction per leg

  4. Rolling Like a Ball- 10 rolls, one breath each

  5. Series of Five; Single Leg Stretch- 5 or 6 reps each side depending on breath, 5 breaths (former) or 3 breaths (latter)

  6. Series of Five; Double Leg Stretch- 5 reps, 5 breaths

  7. Series of Five; Single Straight Leg Stretch (Scissors)- 5 or 6 reps each side depending on breath, 5 breaths (former) or 3 breaths (latter)

  8. Series of Five; Double Straight Leg Stretch (Legs Lower/Lift)- 5 reps, 5 breaths

  9. Spine Stretch- 3 reps/breaths

  10. Open Leg Rocker- 5-10 reps/breaths

  11. Corkscrew One- 3 reps/breaths each direction

  12. Saw- 3 reps/breaths each side

  13. Swan- 3 reps/breath

  14. Single Leg Kick- 4 times each side

  15. Double Leg Kick- 2-3 times each side

  16. Side Leg Series; Front/Back- 10 reps/breaths

  17. Side Leg Series; Up/down- 5 reps/breaths each with point and flexed foot

  18. Side Leg Series; Circles- 10 reps each direction, just breath

  19. Grasshopper (during Side Leg Series between sides)- 4 breaths, clapping heals like Hundreds beats

  20. Teaser I- 3-5 reps

  21. Can-Can- 3-5 reps each side

  22. Swimming- 6 breaths

  23. Seal- 10 reps, just breath and bark

Mat Level 3

  1. The Hundreds- 10 breaths, 5 arm pumps per each inhale/exhale

  2. The Roll-up- 5 repetition, 2 breaths each rep

  3. Leg circles- 5 reps/breaths each direction per leg

  4. Rolling Like a Ball- 10 rolls, one breath each

  5. Series of Five; Single Leg Stretch- 5 or 6 reps each side depending on breath, 5 breaths (former) or 3 breaths (latter)

  6. Series of Five; Double Leg Stretch- 5 reps, 5 breaths

  7. Series of Five; Single Straight Leg Stretch (Scissors)- 5 or 6 reps each side depending on breath, 5 breaths (former) or 3 breaths (latter)

  8. Series of Five; Double Straight Leg Stretch (Legs Lower/Lift)- 5 reps, 5 breaths

  9. Series of Five; Criss-Cross 5 reps, 5/10 breaths

  10. Spine Stretch- 3 reps/breaths

  11. Open Leg Rocker I- 5-10 reps/breaths

  12. Corkscrew I- 3 reps/breaths each direction

  13. Saw- 3 reps/breaths each side

  14. Swan- 3 reps/breath

  15. Swan Dive- 5-8 reps

  16. Single Leg Kick- 4 times each side

  17. Double Leg Kick- 2-3 times each side

  18. Neck Pull- 3 reps, 2 breaths/rep

  19. Shoulder Bridge I- 3 leg lift/lowers per size, 1 breath each lift/lower

  20. Spine Twist- 3 reps/breaths each side

  21. Jack Knife- 3 reps, 2 breaths/rep

  22. Side Leg Series; Front/Back- 10 reps/breaths

  23. Side Leg Series; Up/down- 5 reps/breaths each with point and flexed foot

  24. Side Leg Series; Circles- 10 reps each direction, just breath

  25. Side Leg Series; Both Legs Lift/Lower- 5 reps/breaths

  26. Grasshopper (during Side Leg Series between sides)- 4 breaths, clapping heals like Hundreds beats

  27. Teaser II- 3-5 reps

  28. Can-Can- 3-5 reps each side

  29. Hip Circles- 3-5 sets

  30. Swimming- 6 breaths

  31. Seal- 10 reps, just breath and bark

  32. Push Ups I- 1-3 Reps

  33. Push Ups II- 1-3 Reps