full body yoga flow

When I first started Yoga I had no idea the places that it would take me.  It has taught me patience, gratitude, and shown me how to be present.  I’ve put together a short strength-based yoga routine that can be done from the comfort of your own home.  Keep reading to reap the benefits of this yoga sequence!

Want to follow along with a video? Check out the Facebook Live we did on this yoga flow.

Sun Salutation A:

Start at the top of your mat.  Lifting the arms up and folding all the way down.  Come to a halfway lift where the hands come to the knees, and you have a flat back from the crown of your head to your hips.  Plant the hands on your mat as you step or jump your feet back into a high plank.  Slowly come down half way, and tuck the elbows into the sides while keeping the hips even with the shoulders.

2nd Option:

Come down all the way to your mat with the elbows tucked close to the body.

Breathe in as your come through lifting the chest up as you flip the feet to face down.  Flipping the feet back up again as you shift the hips back to down dog.

 

Warrior 2 Pose:

Lift the right leg towards the sky and bring it all the way through to the front of your mat.  Shift the arms up and over as you turn your torso to face outward with both arms extended out to the sides into Warrior 2 position.

 

Sumo Yogi Squat (with a pulse):

Bring both feet in so that the legs have a 90-degree angle and the heels are facing in towards one another.  Lower the body down a few inches and then slowly start to pulse for 30 seconds to 1 minute.  Pop the left heel up and continue to pulse.  Lower the left heel and lift the right heel up as you continue to pulse.  Lastly – lift both heels up and pulse.

 

Low Lunge to Down Dog:

Shift both feet to the front and bring the torso down as you shift the front foot between the hands.  Bring the front foot back to meet the other leg, and shift the hips up towards the sky into downward facing dog.

 

Chaturanga Pushups:

Keep a flat back and keep your head in line with your spine as you shift down half way.  Pull the elbows in towards the body as you lower half way.  Push back up into a high plank.  Continue for 5-10 reps.

 

Standing Needle (with a crunch):

Walk the hands back to the feet and lift one leg up.  Keep the raised foot flexed and the hips facing towards the ground.  Relax the neck, and keep a slight bend in the knee of the stabilized leg.  Bring the raised leg in towards the opposite ankle as you slowly crunch it in towards the body.  Continue for 5-10 reps then switch to the other side.

 

Side Plank:

Walk the hands out so that you are in a regular plank position.  Place your right hand in the middle of the mat and shift your body outward as you lift the right hand towards the sky.  Keep both feet stacked and the hips lifted.  Hold for 30 seconds to 1 minute and then switch to the other side.

Modifications:

  • Lift the top leg and flex the foot.
  • Bend the top leg and place the foot down towards the ankle or up above the knee for Side plank tree pose.
  • Bring the top leg behind you and place it on the ground for better stabilization.
  • Bring the bottom leg down and continue to keep the top leg straight out with the option to lift it up towards the sky.

 

Cat/Cow:

Come to all fours and make sure your shoulders are stacked over your wrists and hips are stacked over knees.

Inhale as you drop your belly towards the mat and shine the chest forward.  Gaze should be looking up.

Exhale as you draw your belly in towards the spine and round your back.  Relax the neck and bring the crown of your head down towards the floor.  Inhale as you bring your body back into Cow Pose.

 

Alternate Leg and Arm Raises:

On all fours lift the opposite arm and opposite leg, making sure your hips are directly over the knees and your shoulders are over the wrists.  Keep a neutral spine and inhale as you extend both limbs out.  Exhale as you crunch the knee and elbow in towards the body.  Repeat 5-10 times and switch to the other side.

 

Modified V-Up Crunch:

Lie on your mat with the legs extended straight out in front of you.  Make sure your upper body is slightly off the ground.  Inhale as you bring the knees in towards the body and lift the torso upright.  Exhale as you extend back down to the starting position.  Repeat 5-10 times.



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