Equipment Required
Yoga Mat
Yoga Block (Optional)
- Stand with eyes closed for 1 minute, set your intentions
- Arms overhead to forward fold
- Lengthen spine
- Arms overhead – palm to center
- Arms overhead to forward fold
- Lengthen spine
- Hands down, forward fold, 1 full breath
- Squat, 1 full breath
- Squat all the way to floor
- 90/90 supported shifts, 25 each
- Left Janu Sirsasana, 2 minutes
- Right Janu Sirsasasana, 2 minutes
- 90/90 supported shifts, 25 each
- Left hurdler’s stretch, 1 minute
- Right hurdler’s stretch, 1 minute
- Pull both knees into chest and roll onto back
- Alternate pulling knees to chest, 8 each
- Return to center
- Bend knees, keep feet on floor
- Extend knees taking soles of feet to ceiling
- Planterflex to dorsiflex, 15 times
- Dorsiflex ankles and spread toes, hold 30 seconds
- Make way into gentle plow pose, hold 90 seconds
- Slowly return to your back
- Make your way to dandasana
- Hold dandasana, 30 seconds
- Make your way to your stomach
- Hands on forehead, lift legs off floor, 5 times 5 seconds each hold
- Sphinx pose, 30 seconds
- Seal pose, 30 seconds
- Lower forearms down to return to sphinx
- Keep right forearm down, reach left arm out, 15 seconds
- Switch left forearm down, reaching right arm out, 15 seconds
- Switch back to right forearm down, reach left arm back
- Bend left leg and grab your ankle, 30 seconds
- Release slowly and switch sides, 30 seconds
- Release slowly, come to prone and press up to plank
- Hold plank, 30 seconds
- Walk hands back into foreword fold
- Hold forward fold, 30 seconds
- Arms overhead and lower to chair pose, hold chair 30 seconds
- Hands down to forward fold, 1 full breath
- Squat, 1 full breath
- Arms overhead to forward fold
- Lengthen spine
- Arms overhead – palms to center
- Arms overhead to forward hold
- Lengthen spine
- Arms overhead to standing
- Stand with eyes closed, 2 minutes