When I practice at home, I step on my mat and let it free flow. Improvising as I go. One of those times recently I recorded (in timelapse) and shared the flow on Instagram. I got so many requests to share that practice, so here are 7 of the poses included.
These have an emphasis on flexibility and strength. Including hip openers, heart openers, and balancing poses to work the full body.
- Reclined Spinal Twist – Lower down on to your back, with knees bent and feet on the floor. Take the feet as wide as the mat. Drop both knees over to the left. Hooking and crossing the left ankle over the right knee to deepen the twist. Flexing the feet. Press your right hip and shoulder down. Maybe reaching the right arm up over head. Take the twist to the other side.
2. Bridge – Bring the feet to hip width and in close to the sit bones. Press into the feet, and squeeze into the glutes to lift the hips. Rolling the shoulders under you. Hug the inner thighs in. Relax the jaw. Push into the big toes. After holding for several breaths, lower down inch by inch.
3. Reclined Leg Stretch – Kick the left leg up, keeping the right foot planted on the mat. Grab the back of your thigh or shin, wherever is accessible. Stretching into the hamstrings. Bend and straighten the leg at least a few times. Keep the upper body relaxed and on the mat. Repeat on the other leg.
4. Puppy Pose – Come to table top, taking a few rounds of cat/cow first if you wish. Keep the hips over the knees. Walk the hands forward, lengthening out through the arms. Draw the naval in towards the low back.
5. Half Bow/Half Locust – Lower down to your belly. Reach the left arm forward, and bicep along the ear. Bend your right knee and hold the foot with the right hand. Start by lifting the left arm and left leg. If this feels okay, also kick the right foot into the right hand, lifting everything off the floor.
6. Humble Warrior/Side Lunge – From downward dog, step your right foot through to top of mat. Bring the left heel down to the mat, back foot parallel to the short edge of the mat. Push into the feet to lift up. Bend deep into the right knee, squeezing it open. Interlace the fingers behind your low back. Roll the shoulders down and away from the ears. Hinge forward inside of the right thigh. Reaching the knuckles up and over. Bring your hands down to the mat inside of the right foot. Keep warrior legs, walking the hands to center.
Flow and take the other side.
7. Eagle Pose – Stand at the top of your mat. Bring the arms in front of you, hooking the right arm under the left one (binding once or twice). Cross the right thigh over the left one, maybe hooking the toes behind the shin. Bend the knees and sink the hips down. Repeat on the other side.
These 7 poses come from a 30 minute Full Body Intermediate Yoga Flow I shared on YouTube. Check it out below.