61 - Seated Twist (1:39 audio) | TeriLeigh Chakras Coach

Yoga Wonderland - Full Program

Introduction - Welcome to Wonderland

Welcome to Yoga Wonderland (12:18 audio)
Program Overview (11:11 video) (11:11)
Wonderland Adventures (2:05 audio)
5-Minute Practices (2:08 audio)
Teacup Tidbits - Asana Resource Guide (1:45 audio)
White Rabbit Whispers & Normal Man Demos (3:41 video 1:26 audio) (5:06)
Off the Mat Tricks - The MOZI Method (2:02 audio)
Drink Me! (1:21 audio)

Resources

Yoga Wonderland Full eBook & AudioBook
Yoga Wonderland Workbook
Yoga Pose Asana Guide
Off the Mat Tricks Manual

Module 1 - Unlocking the Tiny Door: Yoga Wonderland's Un-Rules

Un-Learning with Un-Rules (3:43 audio)
UnRule #1 - Give Five (4:15 audio)
UnRule #2: Breath First (4:54 audio)
UnRule #3 - Feel Good (4:37 audio)
UnRule #4 - Be Mindful (3:31 audio)
UnRule #5 - Expect the Unexpected (3:57 audio)
The Ultimate Un-Rule - Do Whatever You Want (1:43 audio)
Normal Man Demonstrates Exercising without Exercising (2:20 video) (2:20)
Module 1 - Resources & Handouts (26:48 audio)

Module 2 - Behind the Tiny Door: Building Your Wonderland (Opening Practice)

Wonderland Adventure #1: TeriAliceLeigh's Wonderland (22:31 audio)
Give Your Mat a Home (4:05 audio) (1:04)
Honor Your Teachers (4:31 audio) (8:38)
Drishti Intention & Focus (4:25 audio) (4:19)
Invoke Your Inner Wisdom (4:26 audio) (9:03)
Activate Your Energy with Breath (audio 3:53) (2:58)
White Rabbit Whisper: Move and Breathe (audio 1:33) (5:14)
Off the Mat Trick: Focused Breathing (audio 1:49) (2:58)
Module 2 - Resources & Handouts (47:18 audio)

Module 3 - Who in the World Am I: Four on the Floor Poses

Wonderland Adventure - Who in the World Am I? (audio 6:54)
5 Minute Practice - Four on the Floor (5:04 audio)
White Rabbit Whisper: Normal Man Demonstrates Four on the Floor (6:20 video) (6:20)
Off the Mat - Feel Safe to Release Anxiety & Worry (audio 3:03)
Module 3 - Resources & Handouts (17:15 audio)

Module 4 - A Pool of Tears: Letting Go to Go with the Flow (Sun Salutations)

Wonderland Adventure - A Pool of Tears (audio 5:50)
5 Minute Practice - Half Sun Salutations (4:43 audio)
White Rabbit Whisper: Normal Man touches his toes (audio 1:42 - video 0:00) (5:05)
Off the Mat Trick - Shake it Off (audio 3:03)
Module 4 - Resources & Handouts (28:10 audio)

Module 5 - The Dodo: Everybody Wins! (Warriors & Lunges)

Wonderland Adventure: The Dodo Everybody Wins - Your Warrior's Journey (4:48 audio)
5 Minute Practice - Lunges & Warriors (5:30 audio)
White Rabbit Whisper - Normal Man Reaches for his Dreams (1:34 audio - 3:48 video) (3:47)
Off the Mat Trick - Access Your Strength (3:35 audio)
Module 5 - Resources & Handouts (27:08 audio)

Module 6 - A Long Tail: Spiral Into the Center of Yourself (Twists)

Wonderland Adventure: A Mouse's Long Tale (6:15 audio)
5 Min Practice - Standing Twists (4:52 audio)
White Rabbit Whisper - Normal Man Twists (1:16 audio) (4:11)
Off the Mat Trick - Turn Within Yourself (3:19 audio)
Module 6 - Resources & Handouts (20:59 audio)

Module 7 - A Little Bill: - (Standing Balance)

Wonderland Adventure - A Little Bill (9:38 audio)
5 Minute Practice - Standing Balance (4:56 audio)
White Rabbit Whisper - Normal Man Balances (1:29 audio) (3:19)
Off the Mat Trick - Balance (3:13 audio)
Module 7 - Resources & Handouts (30:44 audio)

Module 8 - A Caterpillar's Advice: Transition & Transformation (Triangle Poses)

Wonderland Adventure: A Caterpillar's Advice - Transition Poses (audio 10:21)
5 Minute Practice: Transition Poses (4:50 audio)
White Rabbit Whisper - Normal Man Transitions (3:21)
Off the Mat Trick - Sandhi for Transition
Module 8 - Resources & Handouts (28:31 audio)

Module 9 - A Cheshire Cat: Grinning from the Inside Out (2-Legged Inversions)

Wonderland Adventure - The Cheshire Cat - Letting Go of Desires (9:24 audio)
5 Minute Practice: Standing Forward Folds (5:08 audio)
White Rabbit Whisper - Normal Man Encounters Puffy Clouds (4:22)
Off the Mat Trick - Mukti for Non-Attachment (3:29 audio)
Module 9 - Resources & Handouts (31:26 audio)

Module 10 - A Mad TeaParty: Upside Down in the Unknown (Inversions)

Wonderland Adventure - The Mad Hatter - Playing Upside Down (10:30 audio)
5 Minute Practice: Inversions (4:45 audio)
White Rabbit Whisper - Normal Man Goes Upside Down (1:25 audio, 3:42 video) (3:42)
Off the Mat Trick - Handstand in a Doorway (3:05 audio) (1:11)
Module 10 - Resources & Handouts (30:20 audio)

Module 11 - The Queen's Croquet: Playing By Your Own Rules (Backbends)

Wonderland Adventure: The Queen's Croquet-Ground- BackBends (11:00 audio)
5-Minute Practice - BackBends (4:52 audio)
White Rabbit Whisper - Normal Man (1:38 audio, 2:59 video) (2:59)
Off the Mat Trick - ANA for Openness (2:54 audio)
Module 11 - Resources & Handouts (35:16 audio)

Module 12 - A Moral Duchess: Finding Meaning in Anything (Hip Openers)

Wonderland Adventure - The Moral Duchess - Hip Openers (8:04 audio)
5-Minute Practice Hip Openers (4:52 audio)
White Rabbit Whisper - Normal Man Does Hand Moves (1:43 audio) (4:35)
Off the Mat Trick - MOZI Method PADA for Letting Go (3:38 audio)
Module 12 - Resources & Handouts (29:38 audio)

Module 13 - The Mock Turtle & The Gryphon: Lessen the Lessons (Seated Forward Folds)

Wonderland Adventure - The Mock Turtle & Gryphon - Seated Forward Folds (12:53 audio)
5-Minute Practice - Seated Forward Folds (4:49 audio)
White Rabbit Whisper - Normal Man Ninja Mind Control (1:47 audio, 6:20 video) (6:20)
Off the Mat - MOZI Method JALA to Speak Your Mind (
Module 13 - Resources & Handouts (34:08 audio)

Module 14 - The King, Queen & Knave: The Importance of Un-Importance (Final Rest & Meditation)

Wonderland Adventure - The King, Queen & Knave - Final Rest
5-Minute Practice - Final Rest (3:00 audio)
White Rabbit Whisper - Normal Man (5:19)
Off the Mat - MOZI Method AJNA for Perspective

Closing - Alice's Evidence: Waking from the Dream

Wonderland Adventure - Waking from the Dream (5:43 audio)

5-Minute Practices - Sequences with Positive Affirmations

1 - Four on the Floor Poses
2 - Half Sun Salutations
3 - Warriors & Lunges
4 - Twisting Poses
5 - Balance Poses
6 - Transition Poses
7 - Standing Forward Folds
8 - Inversions
9 - Backbends
10 - Hip Openers
11 - Seated Forward Folds
12 - Final Rest

White Rabbit Whispers - Normal Man Tips

1 - I'm Just a Normal Man - Doing Normal Things (1:25)
2 - Exercise Without Exercising (2:20)
3 - Normal Man Demonstrates Breathing (5:14)
4 - Normal Man Gets the Can From Under the Couch (8:09)
5 - Normal Man Feels His Feels (5:05)
6 - Normal Man Gets Strong (3:47)
7 - Normal Man Looks for Gum Under the Table (4:11)
8 - Normal Man Finds Balance in a Chaotic World (3:19)
9 - Normal Man Plays with Licorice (3:21)
10 - Normal Man Inverts (3:42)
11 - Normal Man Bends over Backwards (2:59)
12 - Normal Man Does Hand Moves (4:35)
13 - Normal Man - Ninja Mind Control (6:20)

Off the Mat Tricks - MOZI Method Exercises

Introduction to The MOZI Method
Prana - Focused Breathing
Mula to Feel Safe
Vini to Go With the Flow
Uddi to Access Strength & Confidence
Parvi to Turn Within Yourself
Tula to Find Balance Amidst Chaos
Sandhi for Stability
Mukti to Release & Let Go
Mukta for Courage (1:11)
Ana for Opening & Compassion
Pada for Letting Go
Jala to Speak Your Mind
Ajna for Insight

Teacup Tidbits - Asana Resource Guide

1 - Child's Pose (audio 2:16)
2 - Tabletop (audio 2:07)
3 - Cat Pose (audio 2:04)
4 - Cow Pose (audio 2:17)
5 - Thread the Needle (audio 1:33)
6 - Sun Salutations (audio 2:14)
7 - Mountain Pose (audio 1:52)
8 - Chair Pose (audio 1:55)
9 - Half Lift (audio 1:47)
10 - Forward Fold / Ragdoll (audio 2:07)
11 - Hi-Low Plank ( audio 2:22)
12 - Inch Worm (audio 1:42)
13 - Upward Dog (audio 1:39)
14 - Down Dog (audio 1:44)
15 - Low Lunge (1:53 audio)
16 - Crescent Lunge (1:50 audio)
17 - Humble Warrior (1:50 audio)
18 - Warrior One (2:03 audio)
19 - Warrior Two (2:02 audio)
20 - Reverse Warrior (1:46 audio)
21 - Chair Twist (2:15 audio)
22 - Lunge Twist
23 - Twisting Triangle (1:55 audio)
24 - Half Moon Twist (1:55 audio)
25 - Squat Twist - Noose Pose (1:56 audio)
26 - Eagle Pose (2:19 audio)
27 - Standing Leg Raise (1:55 audio)
28 - Warrior III (2:37 audio)
29 - Half Moon Pose (2:06 audio)
30 - Tree Pose (2:26 audio)
31 - Gate Pose (2:05 audio)
32 - Side Plank Pose (2:07 audio)
33 - Side Angle Pose (2:08 audio)
34 - Triangle Pose (2:00 audio)
35 - Fingers to Toes Pose (2:22 audio)
36 - Gorilla Pose (2:05 audio)
37 - Pyramid Pose (1:46 audio)
38 - Straddle Forward Fold (1:56 audio)
39 - Squat Pose (2:00 audio)
40 - Handstand (2:00 audio)
41 - Headstand (1:48 audio)
42 - Shoulder Stand (2:16 audio)
43 - Plough Pose (1:45 audio)
44 - Legs Up the Wall (1:52 audio)
45 - Sphinx Pose (2:47 audio)
46 - Cobra Pose (2:05 audio)
47 - Locust Pose (2:22 audio)
48 - Bow Pose (1:48 audio)
49 - Camel Pose (2:11 audio)
50 - Bridge Pose (2:28 audio)
51 - Reclined Butterfly ( 1:37 audio)
52 - Dead Bug (2:01 audio)
53 - Reclined Pigeon (2:04 audio)
54 - Half Pigeon (1:50 audio)
55 - Double Pigeon (1:34 audio)
56 - Frog Pose (2:01 audio)
57 - Boat Pose (1:23 audio)
58 - Seated Forward Fold (1:38 audio)
59 - Tortoise Pose (1:55 audio)
60 - Rabbit Pose (2:06 audio)
61 - Seated Twist (1:39 audio)
62 - Lotus Pose (1:47 audio)
63 - Savasana (2:13 audio)
64 - Namaste (1:28 audio)
65 - OM (2:01 audio)

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61 - Seated Twist (1:39 audio)

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