Present Moment, Wonderful Moment
Legs, Core, Balance, Hamstrings
This full-body flow requires you to be totally attune to the present moment. Pair it with our class theme: Present Moment, Wonderful Moment (read more on the class theme tab!)
Knee to Nose
From downward dog, extend your right leg up into the air on an inhale breath. With your exhale breath, shift your weight forward so your shoulders stack over your wrists and pull your right knee into your chest. Drop your head slightly so that your nose can touch your knee. Engage the core to keep hugging the bent right leg into the chest.
Knee to Nose, Tap Ground
Keeping your arms straight, and the ball of your left foot actively pressing into the mat, begin to lower your right knee down. Tap the mat with your right knee, while keeping the core tight.
On an inhale breath, pull your right knee back up into your chest. Then, gently step your right foot forward and plant it in between your hands. Engage your core and lift your chest and arms, finding your crescent lunge. Engage legs and core to stabilize you in this shape.
Crescent Lunge (Anjaneyasana)
Revolved Hand to Big Toe Pose Variation (Parivrtta Hasta Padangusthasana Variation)
In one movement, step forward and stand into your right leg. Extend your left leg straight out in front of you, with your heel and hip in the same line, and left toes flexed. Open your left arm and reach behind you, while you extend your right fingertips forward. You can play with shifting your gaze for an extra challenge.
Half Moon (Ardha Chandrasana)
While still balancing on the right leg, begin to sweep the left leg behind you. Stack the left hip over the right hip. Chest hinges toward the ground, and right fingertips base on the floor, or stay hovering. Engage the muscles in your right thigh and press back through your left heel. Gaze can be up or down.
Warrior III Crunch (Virabhadrasana III Variation)
Finding a slight bend in the standing leg, begin to close the left hip and bend the left knee, hugging the left leg into the chest. Bend both arms and make fists with your hands. While still balancing on your right leg, imagine the rest of your body is curled up into a tight ball.
Warrior III (Virabhadrasana III)
Begin to straighten the right leg and as your do, straighten your arms forward and your left leg backward, opening up into your warrior three. Imagine your torso and right leg create a capital “T” shape. Engage the core and keep the gaze steady to help with balance.
Goddess (Utkata Konasana)
Gently drop your left foot to the back of your mat. With your toes pointing out and your heels in, bend the knees and sink your hips into a wide squat. Keep your shoulders stacked over your hips. Make sure your knees are pointing in the same direction as your toes. Hands can come to heart center.
Warrior II, Facing Back (Virabhadrasana II)
Reposition your feet so your left toes are pointing to the back of the mat, and your right foot is planted on the mat at a 45 degree angle. Bend into your left knee and straighten your right leg, coming into warrior II facing the back of your mat. Open your arms out to the sides and gaze over your left middle finger.
Standing Splits (Urdhva Prasarita Eka Padasana)
Cartwheel your hands down to the mat, so your fingertips frame your left foot. Square your hips and step into your left leg, as you lift your right leg straight up to the sky. Let your torso fold over your left leg. Pull your belly into your spine and tuck the chin slightly into your chest.