![]() Plant your hands down firmly beside your feet and inhale as you step back into plank pose.įlow through your vinyasa to downward-facing dog.įrom downward-facing dog, step your right leg through to the inside of your right hand. Hold for three breaths, then exhale into a standing forward fold. Inhale to bend your knees and sweep your arms up, sitting back into chair pose. Inhale to sweep your arms out to the side, lifting your body to standing and reaching your arms overhead with palms touching. Sway from side to side for three to five breaths as you let the back of your body release and open. It forms the foundation for many other flow sequences in Vinyasa yoga, and is the perfect starting point for exploring Vinyasa yoga.įlow through this sequence a couple more times to build familiarity with it.Īfter a few vinyasas, from downward-facing dog, look to your hands and walk your feet forward to come to a standing forward fold, with your feet hip width apart.īend your knees slightly, and clasp opposite elbows in ragdoll pose. This cyclical sequence of downward-facing dog, plank pose, lowering down, cobra pose and downward-facing dog again is your basic vinyasa flow. Hold for 5 breaths, then, inhale as you move your body into a straight line to take plank pose.Įxhale to lower your knees, untuck your toes, take your hips in line with your body, and then, lower (with control) onto your front, keeping elbows tucked in close to your ribcage.Įxhale to find your way back to downward-facing dog. Inhale as you slide your hands back beside your chest and lift into cobra pose.Įxhale as you lower from cobra pose, come through all fours and tuck your toes under, pressing into your first downward-facing dog.īend one knee at a time to release your calves and hamstrings. Hold for a few breaths, and then, exhale to lower down. ![]() Lower your forearms on the ground, draw your navel toward your spine and slide forward into sphinx pose. Keep your elbows lifted and come up onto your fingertips to stretch and open the front of your chest. Exhale to lower into extended puppy pose. When you feel sufficiently warmed up, return to a neutral position on all fours. Inhale, and dropping your belly toward the floor, raise your head to look up at the ceiling, coming into cow pose.Ĭontinue to awaken your spine by moving through this cat-cow flow for another several rounds. Take your chin to your chest, moving into cat pose as you create an arch in your back. As you exhale, roll your tailbone down, pulling your lower abdomen in.
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