Hands Free Flow Sequence

by | Mar 18, 2016 | 14 day challenge, hands free yoga, yoga, yoga sequence

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Yesterday I posted a hands free vinyasa yoga class on my youtube channel and thought it might be helpful to break down how you can do a hands free vinyasa. Skip the chaturangas and the downward dogs and just get to the good stuff 🙂


1. Yogi Squat
Start in your yogi squat, a wonderful way to open up the hips and release tension in the lower back. If the heels don’t stay down on the ground and you have a hard time balancing in the pose, you can always sit on a block.

2. Forward Fold
From your squat, straighten the legs and fold forward. Turn the feet in parallel towards the edges of your mat and keep your feet slightly wider than your hips. Arms can relax to the floor or reach for opposite elbows. Enjoy the stress in the hamstrings and lower back. Relax your neck and let your head be heavy.

3. Chair Pose
Fire up your lower body by coming out of your forward fold and settling into chair pose. You can either bring your toes together and heels apart, squeezing the inner thighs against each other or you can keep your feet hip width apart. Bend the knees generously and drop the hips low. Try to put a bit more weight into your heels and less into the balls of your feet. Stay in the pose for a good 5 breaths or so and feel the heat start to build.

4. High Lunge
From your chair pose, step on leg back into a lunge. Keep your feet hip width distance apart and bend the front knee generously to try and get your thigh parallel to the ground. Let your tail bone reach towards the ground so you’re maintaining the natural curve of your spine. Soften the shoulders and stay in the pose for a few breaths.

5. Pyramid Pose
From your lunge, straighten both legs and plant the back heel to the ground. Before folding forward make sure your hips and shoulders are squared to the top of the mat. Start with your hands on your waist and hinge forward, holding at a 90 degree angle. If you’d like to go deeper, extend one or both arms overhead. Keep the core engaged to protect your lower back and squeeze the legs in towards one another, Hold here to work on strength or fold all the way to the floor to focus more on flexibility.

6. Forward Fold
To close the loop, from your pyramid pose step forward to the top of the mat and fold forward, just like in pose #2. From here you’re ready to repeat the sequence by dropping down into a squat.

And there you have it! A hands free flow that will both stretch and strengthen your body.

If you’re craving more yoga, check out my 14-Day Yin & Yang Yoga Challenge, I swear it’s worth it 🙂

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