3. Revolved Easy Pose Salute Flow
- Still in Easy Pose (Sukhasana), inhale and raise your arms, joining palms overhead.
- Exhale and lower your arms, bringing your right hand to the ground next to you and your left hand to your right knee. Using that knee as leverage, slowly twist your torso toward the right, shifting your gaze out over the right shoulder.
- Inhale your arms back overhead, then exhale your arms back down and twist the opposite direction.
- Repeat for 30-60 seconds.
4. Easy Pose Side Bend (Parsva Sukhasana)
- Begin in Easy Pose.
- Inhale, raise your right arm above your head, and bring your left hand to your right knee.
- Exhale and lean your upper body to the left, bringing your right arm up and over.
- Breathe deeply here for 30 seconds, then inhale back to center and repeat on the opposite side.
5. Seated Butterfly Wings (Baddha Konasana)
Transition: From Easy Pose, uncross your legs and bring the bottoms of your feet together in front of your groin for Seated Butterfly Pose Wings.
- 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. Don’t force the stretch beyond what feels right!
- Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.
- Continue this movement for 30 seconds.
- To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.
6. Bound Butterfly Wings Flow
Transition: From Seated Butterfly Pose Wings, relax your legs for a moment. Extend your arms toward the ground in front of you, joining your palms and interlocking your fingers.
- Inhale and flap your knees upward as you raise your clasped hands overhead. As you exhale, lower both back down.
- Repeat this movement for another 30-60 seconds.
7. Fish Pose w/ Butterfly Legs (Matsyasana)
Transition: Release your arms and knees down. Keep the bottoms of your feet together, but take your upper body into a nice backbend in Fish Pose.
- Lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.
- Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.
- On your next inhale, relax your head and neck, touching the crown of your head to the floor.
- Take deep breaths, remaining here for 60 seconds.
8. Seated Star Pose (Tarasana)
Transition: Push your torso back up from Fish Pose. Pull the bottoms of your feet apart slightly and flow into Seated Star Pose.
- With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.
- Inhale and lengthen your spine forward over your legs as you hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.
- Close your eyes and breathe deeply here for 60 seconds.
9. Table Top Pose (Bharmanasana)
Transition: Release from Seated Star Pose by straightening your legs one by one, then swing your legs to the side and come onto your hands and knees in Table Top Pose.
- Get on your hands and knees with your hands stacked under your shoulders and your knees stacked under your hips, parallel to each other.
- Remain in this pose for 30 seconds, awakening and engaging the core and inner thighs; firmly rooting your shoulder blades down away from your ears.
10. Table Top Pose Wrist Stretch (Bharmanasana)
- Begin on your hands and knees in Table Top Pose.
- Slowly rotate your hands until your wrists face forward and your fingers point toward you.
- Remain here for 30 seconds.
11. Cat-Cow Rib Circles (Chakravakasana)
Transition: Rotate your wrists back around so that your fingers point forward.
- Begin in Table Top Pose. Exhale and round your back into Cat Pose, then move your rib cage in a circular motion to the side, down into Cow Pose, and finally back up and around to Cat Pose.
- Continue flowing your breath with your movements; inhale as you move down into Cow, then exhale as your ribcage swings back up to Cat Pose.
- Take it slow and complete 4-5 rounds in a clockwise motion, then reverse it.
12. Plank Knee-to-Nose Flow (Phalakasana)
Transition: Extend your legs behind you to come into Plank Pose.
- Inhale and raise your right leg, then exhale your knee forward, tucking your chin to bring your nose closer to your knee.
- Inhale back to Plank Pose, then exhale your right knee forward again, repeating this for a total of 4-5 times.
- Repeat with the left leg.
13. Supine Knee Circles
Transition: From Plank Pose, lower your body to the ground, then roll over onto your back.
- On your next inhale, lift your feet, and bend your knees. Lift your knees straight up, placing your palms on top of them.
- Bring both knees together and use them to draw circles in the air for 30 seconds clockwise, then counterclockwise.
14. Wind Release Pose Flow (Pavanmuktasana)
Transition: Release your legs and arms to the ground, feet together and arms relaxed beside you.
- Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Grab onto your knees, pulling them close.
- On your exhale, move your knees away from you until your arms are fully extended with your hands holding your knees.
- Really tune into your breath here, soothing your heart rate and slowing your breathing. Repeat this flow for 30-60 seconds.
15. Half Plow Pose Flow (Ardha Halasana)
Transition: Release your arms to the ground and plant your feet flat on the ground.
- Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.
- On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.
- Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.
- Repeat this flow 3-4 times.
16. Dead Bug Core Workout I
Transition: Keep your legs up in Half Plow Pose and extend your arms straight up. Stack your wrists above your elbows and shoulders. Ankles, knees, and hips stacked. Feet engaged and heels driving upward.
- Engage your core, tucking your tailbone forward slightly, and knit your belly button up and inward.
- Inhale and slowly lower your left arm toward the ground behind your head while also lowering your right leg. Hover them over the ground, not quite resting them all the way down.
- As you exhale, raise your left arm and right leg back up while lowering your right arm and left leg.
- Alternate these movements for 60 seconds, keeping your movements synced to your breath.