3. Cat-Cow to Child's Pose Flow
Transition: From Easy Pose, rock forward onto your hands and knees, uncrossing your legs to begin in Table Top Pose.
- From Table Top Pose, inhale a deep breath. As you exhale, round your spine, push the floor away through your palms, and tuck your chin slightly to stretch the back of the neck. (Cat Pose)
- Inhale again. Exhale and sink your sit bones to your heels and rest your forehead on the ground.
- Take 1-2 breaths here. On in inhale, raise back up to Table Top Pose on your hands and knees.
- On your next inhale, arch your back and round your tailbone up and out. (Cow Pose)
- Repeat this flow 1-2 times, keeping your breath and movements slow and steady.
4. Thread the Needle Pose Flow (Urdhva Mukha Pasasana)
Transition: End the Cat-Cow to Child’s Pose Flow by returning to Table Top Pose for Thread the Needle Pose Flow.
- Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.
- As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.
- Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.
5. Table Top Pose w/ Leg Raise (Bharmanasana)
Transition: Remain in Table Top Pose for this leg raise exercise.
- Begin in Table Top Pose.
- Inhale and raise your right leg straight out behind you, flexing your foot and pushing out through your heel. Maintain a straight line from the crown of your head to your heel.
- Hold this for 30 seconds, then return to Table Top Pose and repeat on the left side.
6. Supported Side Plank (Vasisthasana)
Transition: From Table Top Pose, work your way to this side plank by first pushing yourself back into Downward Facing Dog Pose. From there, flow into Supported Side Plank.
- From Downward Facing Dog Pose, inhale and lift your right foot, exhaling your knee halfway forward, bringing it down to your mat.
- Turn your left knee and toes to face to the left as you rotate the left side of your body up into a side plank. Inhale your left arm up in the air, keeping your gaze softly forward.
- Take 1-2 breaths here, then exhale and return to Downward Facing Dog Pose.
- Repeat on the left side.
7. Low Lunge w/ Hands to Knee (Anjaneyasana)
Transition: Release from Supported Side Plank back into Downward Facing Dog, then flow into a low lunge.
- From Downward Facing Dog Pose, inhale your right leg up, then exhale your foot forward, landing it slightly right-of-center between your hands.
- 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.
- Hinge forward at the hips, bring your palms to the ground, and tuck the toes of your left foot to lift back into Downward Facing Dog Pose.
- Repeat on the other side.
8. Easy Half Bow Pose (Ardha Dhanurasana)
Transition: From Low Lunge, bring your palms to the ground, release your left leg back, and lay prone on the mat/floor for Easy Half Bow Pose.
- Begin by lying prone on the floor with your arms outstretched forward.
- Inhale and bend your right knee to kick your foot toward your buttocks, grabbing onto it with your right hand. Keep your right thigh, hips, and the front of your right shoulder grounded.
- Remain here for 30 seconds, pressing the top of your foot into your hand just enough to keep your right arm fully extended.
- On an exhale, release your foot and arm back to the starting position, then repeat on the other side.
9. Vinyasa I
Transition: From Easy Half Bow Pose, tuck your toes and place your palms on the floor next to your torso with your elbows stacked over your wrists. Press up through your palms to come into lift yourself up and run through a Vinyasa Flow.
- On an exhale, lift your pelvis and lower your body to the ground (Four-Limbed Staff Pose)
- With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose)
- Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose).
10. Mountain Pose (Tadasana)
Transition: From Downward Facing Dog Pose, walk your feet forward toward your palms and slowly lift yourself to a standing position.
- Stand with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).
- Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.
- Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
- Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.
11. Standing Wind Release Pose (Pavanmuktasana)
Transition: Use Mountain Pose as a strong base for Standing Wind Release Pose.
- From Mountain Pose, 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, release back to Mountain Pose, then repeat on the other side.
12. Mountain Pose w/ Twist (Parivrtta Tadasana)
Transition: Release from Standing Wind Release Pose back to Mountain Pose, then add a little twist!
- Begin in Mountain Pose.
- Inhale your arms up, raising them to shoulder height in a T-shape.
- On your next inhale, twist your torso to the right, turning your arms along with your upper body and gazing out over your right hand. Take a breath or two here, feeling your spine progressively relaxing into the twist.
- Exhale and return to center, then repeat on the other side.
13. Standing Backbend Pose (Anuvittasana)
Transition: Lower your arms and place your hands on the outer sides of the small of your back for a gentle standing backbend.
- From Mountain Pose, bring your hands to the outer sides of the small of your back.
- Knit your shoulder blades together to broaden your chest. As you inhale, imagine that there’s a string attached to the very center of your chest near your heart that is being pulled up to help open your heart’s center. Allow your neck to continue the curve in your upper back as you relax your head backward.
- Breathe here for 30-60 seconds, feeling the backbend deepen with each exhale.
14. Standing Forward Fold w/ Bent Knees
Transition: Release from Standing Backbend Pose to Mountain Pose, then flow into a cooling Forward Fold.
- Beginning in Mountain Pose (Tadasana), 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 hyperextend 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. Bend your knees relaxing your upper body further down with your palms on the floor.
- Remain here for 30-60 seconds.