Fluid Strength
Legs, Core, Balance, Arms
This strong flow will work your arms, legs, core and balance! Fluidly move in and out of fun balancing and standing postures.
Downward Facing Dog (Adho Mukha Svanasana)
With your hands planted at the top of your mat, and your feet at the back of the mat, lift your hips up and back, coming into a downward dog. In your down-dog, spread your fingers wide and press your palms and knuckles into the mat. Externally rotate your shoulders to create a broad back. Melt your chest back towards your thighs. Energetically pull your heels down towards the ground and maintain a micro-bend in your knees.
Three Legged Dog (Adho Mukha Svanasana Variation)
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.
With your exhale breath, shift your weight forward so your shoulders stack over your wrists and pull your right knee into your chest. Think about curving your spine up towards the sky. 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
Fallen Triangle (Patita Tarasana)
Inhale your right leg back into a three legged dog. Then, exhale and bring your right knee across your belly to tap your left tricep. Straighten your right leg out to the side and let the outer edge of your foot rest on the ground. Keep your right hand planted and peel your left hand up to the sky. Shoulders stack. Keep your hips lifted. Press firmly into the sides of both feet. Engage your core.
Three Legged Dog (Adho Mukha Svanasana Variation)
Come out of fallen triangle by bringing your left hand back down to the mat and hugging the right knee into the chest. Kick your right leg up and back into three legged dog once again, ensuring you find the proper alignment.
High Crescent Lunge (Anjaneyasana)
With an exhale, bring your knee into your nose once again. Then, lightly step your right foot to the inside of your right hand, keep the right knee bent and left leg straight. Feel your right foot and ball of left foot press firmly into the mat. With control, lift your chest and your arms. In your crescent lunge, work to find a 90 degree bend in the right knee. Stay active through the backside of the left leg and core.
One Legged Mountain (Eka Pada Tadasana)
Gaze forward, past your right knee. Using your right foot as your base, begin to stand into your right leg as you lift your left foot off of the floor and bring your left knee forward. Bend your left knee at a 90 degree angle, and flex your left toes. Extend your arms straight over your head. Pick a gaze point that is steady.
Standing Figure Four (Ardha Utkatasana)
Bring your hands to heart-center. Place the outside of your left ankle on the top of your right knee/thigh. Begin to sink the hips. Keep your left toes flexed and encourage your left knee to open to the side. Keep sitting the hips back and keep the core engaged to lift the chest. Press through the heels of the feet and keep your gaze steady. Breathe here before lifting out of the shape.
Warrior II (Virabhadrasana II)
Briefly return to eka pada tadasana, then start to bend into the right knee and step the lift foot to the back of the mat. Open your hips and shoulders to the side of the mat. You might need to elongate your stance. Ground the knife-edge side of your left foot into the mat, and maintain the deep bend in the front knee. Keep your arms straight and strong, extending straight out from your shoulders. Gaze is over the right middle-finger.
Five Pointed Star (Utthita Tadasana)
Straighten your right leg and pivot your feet, so that the outer edge of both feet are parallel to the short-ends of your mat. Lift your arms up on a diagonal line and spread your fingers wide. Take up space here, shining bright!
