Dancing On My Own
Legs, Hips,
This sequence is perfect for getting your body moving and your energy flowing. You'll move through a series of dynamic poses that will help you build strength, flexibility, and coordination while having fun.
Three Legged Dog (Adho Mukha Svanasana Variation)
From down dog, press evenly through both hands and on an inhale breath, lift your right leg into the air. Keep your hips in-line with one another. Engage through your right leg to straighten it as much as you can. Keep your chest melting back towards your thighs, rather than spinning open.
Reverse Warrior (Viparita Virabhadrasana)
From your three-legged dog, lift your lifted leg a little higher, as if you're trying to bring your knee towards your nose. As you inhale, step your lifted foot forward and place it between your hands. Pivot your back foot (the one that stayed on the ground) slightly, so that your back toes are angled outwards. On your next inhale, lift your torso up and raise your arms up overhead, palms facing each other. This is your starting position for reverse warrior. As you exhale, bend your front knee and reach your back arm down towards your back leg, sliding your hand down your thigh. Keep your front arm reaching up towards the ceiling.
From Reverse Warrior, turn your back foot inwards so that both feet are parallel to each other, with your toes pointing forward. On your next exhale, bend your back knee deeply, lowering your hips towards the ground. Keep your front leg straight and strong, with the foot firmly rooted into the mat. Bring your hands into a prayer position at your heart center, pressing your palms together. Keep your spine long and your chest lifted, engaging your core muscles. Hold the pose for a few breaths, feeling the stretch in your hips and inner thighs.
Side Lunge (Skandasana)
Low Lunge Easy Twist
From Skandasana, place your hands on the ground and shift your weight onto your front foot. Crawl to a low lunge facing the top of your mat. Lift your left heel and step it back into a low lunge position. Place your left hand on the mat, inside the right foot and inhale your right arm to the sky. Stack the shoulders. Keep your chest lifted and your gaze forward, or turn your head to look up towards the ceiling if it feels comfortable.
Wide Leg Forward Fold (Prasarita Padottanasana)
From your Low Lunge, release your left hand to the ground and straighten your right leg, pivoting both feet to face the long edge of your mat. Keep your fingertips on the mat as you inhale and lengthen your spine. As you exhale, hinge forward from your hips, bringing your torso towards the ground. Place your hands on the ground beneath your shoulders, with your fingertips pointing forward. Keep your legs straight and press your heels into the ground, engaging your thigh muscles. Draw your shoulder blades down your back and broaden your collarbones.
Grounded Airplane (Virabhadrasana III Variation)
Inhale to lift your chest up halfway. Pivot once again to a lunge at the top of your yoga mat. Reach your hands forward and then launch into your right leg, extending your left leg straight back from your hip socket. Engage your core and extend the crown of your head forward.
Chair (Utkatasana)
From Grounded Airplane, you'll drop your back left foot to the ground to meet your right foot. Sink your hips, tuck your tailbone, and lift your torso and arms. Stretch through your side body and gaze forward or slightly down.
One Legged Mountain (Eka Pada Tadasana)
From Chair Pose, shift your weight onto your right foot and lift your left foot off the ground. Stand into the right leg, and lift your left knee so it is parallel with your hip crease. Flex your left toes and bring hands to heart center.
Curtsey Squat
From Eka Pada Tadasana with the left leg up bring your left foot down and place it on the ground behind your right foot. Bend your knees and lower your hips into a squatting position. Keep your spine straight and your chest lifted. Bring your hands to your heart center or extend them out in front of you for balance.
Dancer's (Natarajasana)
From Curtsey Squat, shift your weight onto your right foot and extend your left leg back behind you. Reach back with your left hand and take hold of your left ankle. Inhale and lift your left foot towards the ceiling, simultaneously lifting your right arm up towards the sky. Keep your chest lifted and your gaze forward.
