3. Runner's Lunge Pose (Utthita Ashwa Sanchalanasana)
Transition: From Fallen Triangle Pose, bring both hands back to the floor and your right leg back to the center.
- Keeping your hands on the mat, lean forward to lunge over your right knee. Lift onto the ball off the left foot.
- Breathe here for 30 seconds.
4. Triangle Pose Side Stretch (Trikonasana)
Transition: From Runner's Lunge Pose, inhale your torso upward, then pivot to face the left side of your mat.
- Angle your left foot toward the left side of your mat while keeping the right toes pointed forward. Roll your right thigh outward so that your knee aligns with your first two toes.
- As you lengthen both sides of the waist, bring your arms up and out to both sides so that they are parallel to the floor.
- Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.
- Exhale your right arm down, bringing the right hand to either your ankle, a block, or the floor. Rotate the front of your ribcage toward the ceiling, reaching your left arm straight up, then over your head so that your upper arm is next to your ear.
- Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up, and breathe here for 30 seconds.
- Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.
5. Warrior II Pose (Virabhadrasana II)
Transition: Release from Triangle Pose by pressing your feet firmly into the floor, leading your torso back up with your left hand.
- Begin with your right foot forward and your left foot rotated outward a bit.
- 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.
6. Downward Dog to Three-Legged Downward Dog Pose Flow
Transition: From Warrior II Pose, bring both palms back to the floor and step/jump both legs back.
- Begin in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.
- Inhale your right leg straight up into the air behind you.
7. Low Lunge Pose (Anjaneyasana)
Transition: Exhale your right foot forward, planting it between your palms again.
- Inhale and engage your core, tucking your tailbone slightly forward and pulling your belly button up and in, as you lift your torso away from your right thigh. Place your hands on top
- Exhale and slowly lower your left knee, shin, and top of your foot to the floor.
- Breathe here, making sure your hips and pelvis are squared forward and even, for 30 seconds. Push your left thighbone backward, sinking into a deep lunge.
8. Low Lunge w/ Tricep Stretch (Anjaneyasana)
- Beginning in Low Lunge Pose, bring your palms together in front of your chest as if you are praying. Inhale and extend your arms straight up toward the ceiling, palms still together. Exhale and bend your elbows, bringing your prayer hands to your upper back.
- Remain here for 30 seconds. With each inhale, try to broaden your chest even more and slide your hands further down your back.
9. High Lunge Pose (Ashta Chandrasana)
Transition: From Low Lunge Pose, simply tuck your toes and lift your left knee off of the ground.
- With your right leg forward, knee bent at ~90 degrees, 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.
10. Revolved High Lunge Pose (Parivrtta Ashta Chandrasana)
- Begin in High Lunge Pose with a deep inhale.
- On the exhale, twist your upper body to the right, bringing your arms down to shoulder height in a T-shape.
- Breathe here for 30 seconds, then inhale and return to the starting position.
11. Side Lunge Pose (Skandasana)
Transition: Release from the twist, inhale deeply, and straighten both legs. Step or jump them back together until you're in Mountain Pose.
- Beginning in Mountain Pose, bring your feet parallel and shoulder-width apart. Keep your spine straight and shift your weight slightly back onto your heels. Bring your palms together in front of your chest as if to pray.
- As you inhale, shift your weight to the right, bending your right knee ~90-degrees, stacking your right knee over your right ankle.
- Try to hold this lunge for 30 seconds, then exhale and return to starting position.
12. Wide-Legged Lateral Squat (Skandasana)
Transition: From Side Lunge Pose, step your feet further apart in a wide-legged stance, feet pointing toward the left edge of your mat.
- 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 30 seconds.
Repeat poses 1-12, switching to the opposite side as necessary for asymmetrical poses.
13. Plank Pose (Phalakasana)
- Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
- Remain here for 30 seconds.
14. Vinyasa II
- Beginning in Plank Pose, exhale and lower yourself to the ground. Flow through Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.
- Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.
- Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.
15. Thunderbolt Pose (Vajrasana)
Transition: From Downward-Facing Dog Pose, lower your knees and shins to the floor and come into a seated position.
- Bring your legs together with the tops of your feet on the floor. Sink your sit bones back onto your heels and place your hands on top of your thighs.
- Breathe here and gather your thoughts for 30-60 seconds.