Hips, Shoulders, Hamstrings, Core
This strong flow focuses on dynamic movements hitting everything from shoulders, to hips, to lower body.
Downward Facing Dog (Adho Mukha Svanasana)
Begin in Downward Facing Dog with your hands planted at the top of the mat. Ground down through the index knuckles on each hand. Work to lengthen the spine by lifting the tailbone, feeling free to find as much of a bend in the knees as you’d like. Slightly internally rotate the legs as you gently pull them away from one another to engage the outer hips.
Plank with Knee to Opposite Elbow
On an inhale, lift the right leg up and back. Then, on an exhale, bend the knee and reach it in and across the the body towards the left elbow. At the same time, shift the chest forward so that the shoulders come directly above the elbows. Engage the abdominal muscles as you work to pull the lifted knee closer towards the chest.
Slowly, straighten the bent right leg off to the left side of the mat as you turn the body and lift the left arm straight up into the air. Bring the toes of the right foot in line with the supporting hand. Keep the navel pulled in towards the spine and the core engaged. Remain protracted (pushing actively) through the supporting shoulder. Lift the hips as you engage the side body.
Fallen Triangle (Patita Tarasana)
Wild Thing (Camatkarasana)
Bring the lifted left arm down to the mat as you re-bend the extended right leg and pull the knee back in towards the chest. You should now be in a plank with the right knee lifted. From here, rotate the body towards the left side of the mat and begin to lift the right arm. Continue rotating until the front body is facing upwards and the sole of the right foot can be placed on the ground. Press into the foot to lift the hips and extend the right hand overhead.
Sit the Hips Down
From Wild Thing, sink the hips downwards until they hover off the mat. This will naturally bring a bend into the right knee. Reach the right hand actively towards the left foot.
Three-Legged Dog (Eka Pada Adho Mukha Svanasana)
Flip the body back over into a plank position as you return the right hand to the mat and place the right foot alongside the left. Lift the hips up and back to Downward Facing Dog, then re-lift the right leg upwards into a Three-Legged Dog position. Engage the glute of the lifted leg to reach the foot a little higher as you sink the chest towards the ground.
Extended Side Angle with Arm Circles (Utthita Parsvakonasana)
Bend the right knee in towards the chest, then place the right foot on the ground between the hands. Leave the right hand planted on the outside of the right foot, as you turn the upper body and extend the left arm overhead into Extended Side Angle. Sweep the lifted arm to the side, back, over the body, then forward in a giant circle. Try to find your full range of motion with the shoulder as you repeat the circles 4 or 5 times.
From Extended Side Angle, lift the upper body and straighten the front leg. Then, sink down into the back (left) leg, bringing the seat down towards the back heel. Try to remain grounded in the left heel, as you turn the toes of the front (right) foot upwards towards the ceiling. To modify, simply take a side lunge towards the back leg. If you like, you can shift back and forth between this and Skandasana on the opposite side before continuing.
Easy Twist (Parivrtta Anjaneyasana)
After Skandansana, turn to a low lunge with the same leg forward as you had in your Extended Side Angle (for the first side, this will be the right leg). Engage the left quads to straighten the back leg. Then, plant the hand opposite of the front leg (left hand) on the inside of the front foot, and lift the right arm straight up towards the ceiling. Create length in the spine as you twist from the mid-back.
Release the twist, then begin to lift the back leg as you straighten the front leg. From this Standing Split position, bend into both legs as you work to bring the back knee to touch the front ankle. Then straighten both legs to their original position. Perform 3-5 of these Shiva Squats. As you work, keep the weight in the heel of the supporting leg to avoid overburdening the front knee. Feel free to keep the fingertips grounded or bring the hands to heart center for an extra challenge.