Elevate Volume 1 Day 4 – Yoga Flow

Session 15 of 58

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Day 4 – Yoga Flow

Elevate Volume 1 Day 4 – Yoga Flow

Equipment Required

Yoga Mat

Yoga Block (Optional)

Yoga Flow

Circuit 1

Lay on back with eyes closed for 1 minute, set your
intentions
Pull left knee to chest 1 minute
Pull right knee to chest 1 minute
Alternate pulling knees to chest, 8 times each side
Rock as many times as needed to seated position
Dandasana 1 minute
Seated forward fold for 1 minute
Titli Asana 2 minutes
Pull both knees into chest and roll onto your back
Alternate pulling knees to chest, 8 times each side
Pull both knees into chest
Rock as many times as needed to seated position
Dandasana for 30 seconds
Left Janu Sirsasana 2 minutes
Right Janu Sirsasana 2 minutes
Titli Asana for 1 minute
Left Pigeon 2 minutes
Right Pigeon 2 minutes
Pull both knees to chest and roll onto your back
Alternate pulling knees to chest, 8 times each side
Pull left knee to chest and roll to your right
Draw 8 circles with your left arm
Pull right knee to chest and roll to your left
Draw 8 circles with your right arm
Shavasana for 2 minutes