3. Warrior II Intense Leg Stretch Flow (Virabhadrasana II)
Transition: With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left (Warrior II).
- Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand. Breathe here for 20-30 seconds.
- On an exhale, slide your right arm down your right leg and bring the left elbow overhead, your left hand reaching up and behind you. Gently shift your gaze up toward your elbow. Breath here for 20-30 seconds.
- 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.
- Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up toward your left hand.
- On an exhale, bring your left hand down to the mat on the inner side of your leg, lengthening your spine and neck into a neutral position.
- Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks). Take a breath or two here.
- Inhale and walk your hands to the center, lengthen your spine down toward the floor now, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.
- Breathe here for 20-30 seconds.
4. Revolved Wide-Legged Forward Fold Pose (Parivrtta Prasarita Padottanasana)
- Begin in Intense Leg Stretch Pose.
- Inhale and lift your upper body so that it is parallel to the floor. Extend both arms straight out to the sides in a T-shape.
- 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.
- Breathe here for 30 seconds, then release from the twist and step or jump your legs back together.
5. Goddess Pose (Utkata Konasana)
Transition: Inhale yourself back up from Revolved Wide-Legged Forward Fold, remaining in a wide stance.
- Start out facing the left side of your mat 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.
6. Warrior II Pose (Virabhadrasana II)
- Remaining in a wide stance, point your right foot toward the front of your mat. Bend the right knee roughly 90 degrees as you straighten the left leg, angling your left foot inward 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.
7. Reverse Warrior Pose (Viparita Virabhadrasana)
- Begin in Warrior II Pose.
- On an exhale, slide your right arm down your right leg and 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.
8. Warrior III Pose (Virabhadrasana)
Transition: Inhale your torso back up, returning to Warrior II Pose.
- Inhale your arms up, extending them 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.
- Challenge yourself to remain here for 30 seconds, keeping your breaths slow and deep.
9. Sugarcane Pose (Ardha Chandra Chapasana)
- From Warrior III Pose, rotate your upper body and pelvis outward to the left and bring your right hand to the floor (or a block).
- Inhale and bend your left knee. Roll your chest open as you grasp the top of your left foot with your left hand.
- Shift your gaze skyward and hold this pose for 30 seconds.
10. Half Moon Pose (Ardha Chandrasana)
- Beginning in Sugarcane Pose, inhale, extend your left leg straight, and reach your left arm straight up toward the ceiling.
- Remain here for 30 seconds, keeping the core engaged and right leg strong.
11. Dancer Pose (Natarajasana)
Transition: Release from Dancer Pose, take a breath or two, then prepare to find your balance again.
- Bend your right knee slightly and begin to shift your weight onto your right leg. Float your right arm forward.
- When you’ve gathered your balance, begin to lift the left leg up behind you and reach back to grab the top of your foot with your left hand. Keep your neck neutral by gazing forward.
- Breathe here for 30 seconds, trying to deepen the pose with each exhale.
12. Standing Forward Fold Pose (Paschimottanasana)
Transition: Release from Dancer Pose and come to the top of your mat, bringing your legs together hip-width apart in Mountain Pose.
- Beginning in Mountain Pose, exhale and take a very slight bend in the knee, folding your upper body forward and bringing the hands to the ankles, feet, or ground (or as close as you can comfortably reach!).
- Take a deep inhale into your chest, lengthening the spine.
- On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyper-extend or lock your knees.
- Take another inhale, and as you exhale, feel your spine lengthening further down toward the ground. Lengthen and stretch the neck, keeping your shoulders pulled away from your ears.
- Remain here for 30-60 seconds.
Repeat poses 1-12, switching to the opposite side as necessary for asymmetrical poses.
13. Garland Pose (Malasana)
Transition: Release from Standing Forward Fold Pose, inhaling your torso up.
- Beginning in Mountain Pose, bring your feet slightly wider than hip width apart and angle your feet outward a bit.
- Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.
- Bring your palms together in the center with your elbows tucked against your inner thighs.
- Breathe deeply here for 30 seconds.
14. Bound Angle Pose (Baddha Konasana)
Transition: From Garland Pose, sink all the way down to the floor to come into a seated position on your mat/floor.
- Start in a seated position with your legs straight in front of you.
- Bend your legs at the knee, bringing the soles of your feet together in front of you.
- Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.
- On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground.
- Remain here for 30 seconds. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!
- When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.