Get your body moving with this 12 min. Slow Flow Yoga sequence!
This is a short sequence that you can easily squeeze in to your every day routine, and with regular practice will start to see improvement in your strength & flexibility.
Grab two blocks (or just use thick books!) and roll out your mat!
These poses are a collection from my most recent video on YouTube. Click on the video above if you would like to take the full 12 minute practice alongside with me.
1. Downward-Facing Dog
Start by curling your toes under and pressing your hips high. Spread the fingers wide so that you can see the color of your mat, like pie slices, between each finger. Keep the knees bent deeply and press your chest toward your tighs. Actively engage your muscles in your arms and legs; it should feel like you’re doing handstand in your upper body.
2. Pyramid Pose
Step you right foot in between the palms. Most of us need some extra elevation here to keep length in the spine, so grab both blocks. Straighten the right leg and bring the back toes in a little bit. Hug the thighs in toward the midline of the body and firm your hips toward one another, so that both hip points are like flashlights shining to the front of your mat. Every inhale lift through a flat back, every exhale use your abs to fold deeper over the leg.
3. Low Lunge
Rebend into the right knee. You may need to adjust the left leg a bit. Take your back knee to the floor, both of your hands come to the inside of your right foot.
Hips drop the floor but the thighs are still active & pulling towards one another. Enjoy the quad stretch or, if you want to deepen the pose, you can come down onto your forearms, which takes the stretch more into the right hip.
4. Upward-Facing Dog
From Low Lunge press back into Downward-Facing Dog to move through Plank Pose, Chaturanga (remember you can always take your knees down if you’re still in the process of building strength! Don’t risk injurying your shoulders.) and Upward-Facing Dog.
Lengthen your tailbone back and scoop your abs up and in. Tops of the feet press down and the thighs are engaged, kneecaps are lifted off the mat. Don’t overarch your neck by looking up. Instead dip your chin slightly to lengthen the back of the neck and look straight forward.
5. Extended Cat Pose
Begin in table top pose in the center of your mat, with hips directly over knees and shoulders over wrists. Keep your gaze down, neck in a neutral position. Shift your weight to your left hand and slowly extend your right hand forward, thumb toward the ceiling.
Lift your naval up away from the ground and extend your right leg behind you, starting with toes touching the ground. Gently lift your right toes off the ground, extending the ball mound of your foot behind you. Draw your shoulder blades down your back and keep your hips level.
Hold for 3-5 breaths then return to table top. Repeat on the other side.
6. Table with Knee to Forehead
From Table (or Extended Cat) one knee is pulled into the chest or to the forehead as flexibility allows. The belly is pulled up and in. The back is arched in a Cow position with the chin tucked. The gaze is down and slightly forward.
Hold for 2-4 Breaths, repeat on other side.
7. Forward Fold
Come into Down Dog, walk your hands back to your feet and separate them hip-width apart and catch opposite elbows. Take a generous bend in your knees if you’d like, to allow your chest and thighs to connect. Shift some weight forward into the balls of your feet to send your sit bones up. Allow your neck and face to relax. Sway side to side to release any tension.
Remember to end your practice with Savasana or a seated meditation for 1-5 minutes, if time allows!
Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.
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