Back, Hips, Shoulders, Core
A fun yoga flow that will have you moving your body in all sorts of new angles and directions.
Low Lunge (Anjaneyasana)
Start in your low lunge position by planting your right foot at the front of your mat and your left knee down on the mat, with your leg long behind you. Engage the core and lengthen the spine. Your arms go straight up to the sky, with your biceps by your ears.
Reverse Crescent Low Lunge Twist (Viparita Parivrtta Anjaneyasana)
Keeping your legs as they are, begin to drop your right hand down to the back of your left leg. Reach up with your left fingertips as you find a slight twist in the mid-body.
Plant your hands down on the mat, framing the right foot. Tuck your left toes and lift off of the left knee. From here, sweep your right leg up and back to find your three legged dog. Keep pressing evenly through both hands. Your hips are in-line with one another and you find a long line from your fingertips all the way up to your right foot. Keep the right leg active and flex the right toes.
Three Legged Downward Facing Dog Pose (Tri Pada Adho Mukha Svanasana)
Wild Thing Pose (Camatkarasana)
if you were stacking your shoulders over your wrists. From here, begin to pivot at the hips, drop the right toes behind you to the left side of the mat and lifting the right hand off the mat. Press firmly down into the left arm as you lift your hips to the sky and extend the right arm over your head.
Knee to Nose
Flip back around and keep your right leg elevated. When both hands plant down to the mat, pull your body forward and stack shoulders over wrists. Tuck your right knee into your chest. Press firmly into the arms and curve your back up to the sky. See if your nose and knee can touch.
Warrior I Pose (Virabhadrasana I)
Plant your right foot down on the mat, in between your hands. Ground your left foot down into the mat at a 45 degree angle. Firm through the legs and use your core strength to lift your torso up. Keep a 90 degree bend in the right knee and press firmly through the knife-edge of the left foot. Arms are up towards the sky.
Humble Warrior Variation (Baddha Virabhadrasana Variation)
Keep your legs as they are and fold the torso forward, planting your hands on the inside of the right foot. From here, walk your hands out towards the top left corner of your mat. Press into both palms and work to find a downdog shape in your back.
Lizard Pose (Utthan Pristhasana)
Walk your hands back in, and toe-heel your right foot out slightly, so it’s closer to the right edge of your mat and your stance is wider. Keep firm in your legs, but drop your hips in line with your right knee. Stay lifted in the left leg, or drop down to the left knee.
Side Plank (Vashistasana)
Ground firmly into the left hand as you pivot onto the knife edge of the left foot. Begin to lift your right hand off the mat, as you stack your right foot on top of your left foot. Keep your hips lifted and reach up towards the sky with your right finger tips.
Wild Thing Pose (Camatkarasana)
After holding side plank for a few breaths, lift your right foot away from your left and drop those right toes behind you. Pivot your hips up to the sky, drop the head and find your wild thing pose once again.