Equipment Required
Yoga Mat
Yoga Block (Optional)
- Sit with eyes closed for 1 minute, set your intentions
- Hug both knees in, forehead to knees
- Slide feet out keeping forehead in contact with knees, hold 2 minutes
- Dandasana
- Take legs out to a moderate straddle
- Keep spine long and reach arms forward, 30 seconds
- Crawl hands over to left
- Keep spine long and fold over left leg, 1 minute
- Crawl hands over to right
- Keep spine long and fold over right leg, 1 minute
- Crawl hands over to left
- Pull left heel through the floor 5 times, 5 seconds each
- Lift straight left leg off floor 5 times, 5 seconds each
- Crawl hands over to right
- Pull right heel through the floor 5 times, 5 seconds each
- Lift straight right leg off floor 5 times, 5 seconds each
- Dandasana, 30 seconds
- Make your way to your stomach
- Hands on forehead, lift legs off floor 5 times, 5 seconds each
- Sphinx pose, 30 seconds
- Seal pose, 30 seconds
- Lower forearms down to sphinx again
- Keep right forearm down and reach left arm out, 15 seconds
- Switch so that left forearm is down and and right right, 15 seconds
- Switch again, this time with left arm back
- Bend your left leg and grab your ankle, 30 seconds
- Release slowly and switch to right leg, 30 seconds
- Release slowly, come to prone and press up to plank
- Hold plank, 30 seconds
- Step left leg through to warrior pose 1, hold 30 seconds
- Step through to chair pose, 30 seconds
- Forward fold, lengthen spine
- Forward fold – arms overhead
- Forward fold
- Step right leg through to warrior pose 1, hold 30 seconds
- Step through to chair pose, 30 seconds
- Sit bottom all the way to the floor
- Shavasana for 2 minutes
