3. Dangling Pose (Baddha Hasta Uttanasana)
- Begin in Mountain Pose (Tadasana).
- Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.
- Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
- Remain here for 30-60 seconds.
4. Half Forward Fold Pose (Ardha Uttanasana)
- Keeping as much of a bend in the knees as you need, come into a full forward fold with your hands to the ground (or as close as you can get).
- Breathe here for a moment and allow gravity to decompress your spine.
- As you straighten your legs, lift and lengthen your torso and bring your hands to your shins.
- Remain here for 20-30 seconds.
5. Revolved Forward Fold Pose w/ Bent Knee (Parivrtta Uttanasana)
Transition: From Half Forward Fold Pose, exhale and sink into a full forward fold once again.
- Keeping your right leg straight, exhale and take a slight bend in your left leg.
- Inhale and lengthen your spine, twisting your upper body to the right. Your left hand or fingertips should be on the floor, while your left arm extends straight upward. Rotate your head to shift your gaze up toward your left hand.
- Take 1-2 breaths here, then return to the center and repeat on the opposite side.
6. Warrior III Leg Sweep Flow (Virabhadrasana III)
Transition: Release from Revolved Forward Fold Pose, straightening your legs. Lengthen your spine, bringing your hands back to your shins in Half Forward Fold Pose.
- Inhale your arms up, extending them either straight ahead of you or straight out to each side. Feel the energy flowing through your arms as you lengthen your side body.
- Slowly begin to shift your weight onto your right leg, firming the inner thighs and engaging the core.
- Inhale and lift your left leg, extending it straight and pressing through the heel. If you can, try to lift your leg so that it creates a straight line from the crown of your head to the heel of your left leg. Keep the right leg engaged, keeping it straight with a slight bend. (Warrior III)
- On your next inhale, bring your hands to your hips and swing your left leg straight forward as you raise your upper body so that the crown of your head points to the ceiling.
- Exhale and swing your left leg back as you return to Warrior III.
- Repeat this movement for 2-3 breaths.
7. Standing Wind Release Pose (Pavanmuktasana)
Transition: Release from Warrior III Pose, exhaling your torso straight up and planting both feet firmly on the floor (Mountain Pose).
- Beginning in Mountain Pose, shift your weight to the left. Inhale and lift your right foot slightly.
- Once you feel balanced and stable enough to do so, lift your foot higher and draw the top of your thigh toward your chest. Wrap one or both arms around your knee/shin to hug your leg closer to your chest.
- Hold this pose for 30 seconds, then release back to Mountain Pose.
8. High Lunge Pose (Ashta Chandrasana)
Transition: From Mountain Pose, step your right foot forward in a lunge, knee bent roughly 90 degrees. Bring your left knee to the ground.
- Inhale and lift your left knee away from the floor, straightening the left leg. Keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.
- Remain here with your arms overhead for 30 seconds.
9. Warrior II Pose (Virabhadrasana II)
Transition: Bring your left heel to the floor, turning your foot outward slightly. The side of your left heel should align with the back of your right heel.
- With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.
- Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
- Breathe here for 30 seconds.
10. Reverse Warrior Pose (Viparita Virabhadrasana)
- Begin in Warrior II Pose, exhale and slide your right arm down your right leg. Bring the left elbow overhead, your left hand reaching up and behind you.
- Gently shift your gaze up toward your elbow. Breath here for 30 seconds, then release back to Warrior II Pose.
11. Extended Side Angle Pose (Utthita Parsvakonasana)
Transition: From Warrior II Pose, bring your right hand to the ground on the outside of your right foot.
- Inhale your left arm straight up, rolling your chest to the left and broadening the chest.
- Remain here for 30 seconds.
12. Goddess Pose (Utkata Konasana)
Transition: Inhale your torso back up into Warrior II Pose.
- Begin with your feet roughly 3 ft. apart from each other. Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.
- Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.
- Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.
- Maintain this pose for 30-45 seconds, breathing deeply.
13. Wide-Legged Lateral Squat (Prasarita Skandasana)
Transition: From Goddess Pose, move your feet so that your toes face straight forward and straighten both legs as if you’re going into Five-Pointed Star Pose.
- Start to bend the right knee, keeping the left leg straight. Flex your left foot so that your toes point to the ceiling.
- As you bend the right knee, you can either keep the right foot flat on the floor or come onto the ball of your foot. Bend until you bring the bottom of your thigh to the back of your calf muscle.
- Breathe here for 2-3 breaths, then release back to Five-Pointed Star Pose.
14. Intense Leg Stretch Pose (Prasarita Padottanasana)
- Beginning in a wide-legged stance, exhale and hinge at the hips, coming into a forward fold.
- Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).
- Inhale and lengthen your spine down toward the floor, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.
- Breathe here for 30 seconds.
15. Revolved Wide-Legged Forward Fold Pose (Parivrtta Prasarita Padottanasana)
- 1. From Intense Leg Stretch Pose, inhale and lift your upper body so that it's parallel to the floor. Extend both arms straight out to the sides in a T-shape.
- 3. On an exhale, gently twist so that you’re facing to the right. The fingertips of your left hand should graze the floor/mat, while the right arm extends skyward.
- 4. Spend 30 seconds here, then release from the twist, step or jump your legs back together, and end in Mountain Pose.
Repeat poses 1-15, switching to the opposite side as necessary for asymmetrical poses.