If you have been practicing yoga consistently for a little while, noticing your strength and flexibility increasing, and wanting to take it up a notch, this sequence will do just that. And it should take only about 10 minutes.

This feel good flow will continue to improve your strength while also giving you a deep stretch. And giving you a nice challenge to boot.

You’ll need just 1 block for this class.

1. Reclined Pigeon – Lower down on to the back, with knees bent and feet on the floor. Cross the right ankle over top of the knee. Opening the right knee out to the side. Stay here, or reach through and pull the legs closer towards the body. Relax the head and shoulders down.

2. One-Legged Bridge – Extend the right leg up to the sky, pointing the toes. Roll the shoulders down and away from the ears. Push in to the heels and glutes to lift the hips as high as they can go. Keep the right toes pointed. Slowly release down.

Repeat 1-2 on the other side.

3. Supported Bridge with Core Work – Grab hold of the block, lift the hips and place it on the lowest setting under you. Keep holding the block as you extend the legs up towards the sky. Keep a bend in the knees. Inhale to engage your core. Exhale to lower the legs down about half way. Inhale to lift back up. If your low back is lifting you have gone too far. Do 5 rounds or so. Then lower your feet, lift your hips and slide the block out.

4. Plank – Rock up to table top. Placing the palms under the shoulders, extend the legs back behind you. Create space between head and heels. Slide the shoulder blades down the back. Push into the fingertips and knuckles. Draw the naval in. Hold for a few breaths.

5. Three-Legged Dog to Plank – Exhale the hips up and back to downward facing dog. Kick the right leg up towards the sky. Keeping the hips and shoulders square. Exhale to shift the weight forward into plank, as you bend the knee drawing it up towards the nose (as pictured). Inhale back to three-legged dog. Exhale to round and contract as you come to plank. Do 5 rounds.

6. Pyramid – Step your right foot through between the hands. Spin your left heel down, opening the toes towards the top left corner of your mat. Bend into the right knee, press into the feet and lift up. Bring the hands to the hips. Straighten the right leg and step your left foot in a few inches if needed. Square the hips and shoulders to the front. Inhale to lift and lengthen. Exhale to tilt and fold forward. Keep the hands on the hips, bring them to the shin, or onto a block. Wherever is accessible. Release the tension from the neck.

7. Standing Splits – Bend into the front knee. Bring the hands down in front of you, either on the block or on the floor. Inhale to kick the left foot up towards the sky. Keeping the hip from opening up. Inhale to find more length. Exhale to bend both knees, curling into a ball (keeping the left foot lifted). Repeat a few rounds through.

Repeat 5-7 on the other side.

These 7 poses come from Day 30 of my 30 day Morning Yoga Movement challenge. If you want to start with yoga every morning for 30 days, sign up here.

Or practice along with this video by clicking play below.



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Yoga with Kassandra – Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.


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