3. Crescent Low Lunge to Half Split Pose Flow
- Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)
- Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)
- Inhale forward again, coming back into Crescent Low Lunge.
- Alternate between these poses, flowing with your breath for 30 seconds.
4. Triangle Pose (Trikonasana)
- Begin in a wide-legged stance.
- 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.
- 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.
- Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.
5. Dancer Pose (Natarajasana)
Transition: Inhale your torso up from Triangle Pose and slowly step your left foot closer to your right.
- 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.
6. Downward Dog to Upward Dog Pose Flow
Transition: From Dancer Pose, release your leg and bring your palms to the floor, stepping both feet back behind you.
- Inhale, tuck your toes, and float your sit bones up and back, pushing the floor away with your hands to come into Downward-Facing Dog Pose. Take a breath or two here.
- From Downward-Facing Dog Pose, lean your body forward and lower your pelvis, coming back into Plank Pose.
- Exhale and very slowly lower your body to the ground, keeping your movements controlled and mindful. Untuck the toes, bringing the tops of the feet to the floor. Keep your palms planted under your shoulders.
- Inhale and straighten your arms, pressing down into the tops of the feet to lift your legs and pelvis away from the ground. Pinch the shoulder blades toward each other to open the chest, taking a gentle skyward gaze without overdoing the curve in the back of the neck.
- Remain here for 1-2 breaths.
7. Wide Child's Pose (Prasarita Balasana)
- Come onto your hands and knees and separate your legs slightly wider than hip distance apart while bringing the big toes of both feet together.
- Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
- Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.
8. Forearm Plank Flow (Phalakasana II)
Transition: Inhale yourself forward onto your hands from Wide Child’s Pose and extend both legs behind you in Plank Pose.
- Begin in Plank Pose.
- On an exhale, bring your forearms to the ground, palms facing down and planted firmly for support. Take 1-2 breaths here.
9. Forearm Side Plank (Vasisthasana)
- Beginning in Forearm Plank Pose, inhale your left arm up, rolling your whole body to the right and shifting onto the outer edge of your right foot in a side plank.
- Breathe here for 30 seconds.
10. Dolphin Pose (Catur Svanasana)
Transition: Release from Forearm Side Plank into a Forearm Plank.
- Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support.
- Inhale, tuck your toes and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.
- Breathe here for 30 seconds.
11. Dolphin Plank w/ Leg Raise (Catur Svanasana)
- Beginning in Dolphin Pose, inhale up onto the balls of your feet and shift your weight forward into a forearm plank.
- On your next inhale, raise your right leg, bringing it as high as you comfortably can.
- Remain here for a breath or two, then lower your right leg back down and release back into Dolphin Pose.
12. Dolphin to Downward Dog Push-Up
- In Dolphin Pose, clasp your hands together or place your palms on the floor for support.
- Inhale and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.
- On your next inhale, raise off of your forearms, plant your palms, push the floor away and come into a full Downward-Facing Dog Pose
- Exhale yourself back down onto your forearms.
- Alternate between Dolphin Pose and Downward-Facing Dog Pose for 30 seconds, remaining in sync with your breath.
13. Downward Dog to Low Lunge Flow
- Begin in Downward-Facing Dog Pose.
- Inhale your right leg straight up.
- On your next inhale, shift your gaze toward the floor just beyond your fingertips.
- Exhale and step or jump your left foot forward to your hands, planting your foot and extending your left leg straight.
- On your next exhale, bring your right knee down to the mat behind you, coming into a low lunge over your left leg.
Repeat each pose in this segment, switching to the opposite side as necessary for asymmetrical poses.