What do you need most out of your time on the mat? Strength, flexibility, balance, or mindfulness? Lucky for you these 7 poses have a nice mix of all of the above.
No props are needed for this slightly more challenging flow.
1. Forearm Cat/Cow – Start on hands and knees, but then lower down to the forearms. Elbows under shoulders and knees under hips. Palms flat to floor and fingers spreading wide. Inhale to drop the belly, curl tailbone up and lift the gaze. Exhale to round and contract. Being on the forearms should help to focus on finding movement in the mid/upper back.
2. Forearm Plank – Keeping forearms grounded down, shift weight forward and extend the legs back. Lifting knees off the mat. Reach the tailbone towards heels and pressing heels back. Finding one long line from crown to heels. Squeeze the elbows towards one another. Hold for several breaths with belly engaged.
3. Locust Pose – Lower down to the belly. Interlace the fingers behind your lower back. Reach the knuckles towards the heels. Squeeze the shoulder blades back, and lift knuckles off the tailbone. Inhale to peel the heart forward. Maybe also lifting the feet up. Hold for a few breaths. Exhale to lower down. Switch the clasp of the hands and repeat once more.
4. Warrior 2 – From downward dog, kick the left foot up and then step it through between the hands. Spin the right foot parallel to short edge of the mat. Push into feet to lift up. Bend deep into the front knee, squeezing it open. Push the right hip back. Extend the arms front to back, with palms facing down.
5. Humble Warrior – Bend the elbows, bringing them in front of you. Wrap the left elbow under the right, binding once or twice in Eagle arms. Fold down inside of the front leg. Keep the hips low as you hold for a few breaths. Then push into the feet to lift back up.
6. Camel Pose – Come to kneel. Bring the hands behind the back of the hips. Keep the hips over the knees. Open through the heart, lengthening the tailbone down. Keep the head from dropping back.
Repeat 4 through 6 through on the other side.
7. Warrior 3 Flow – Come to stand at the top of the mat. Lean onto the right leg. Pull and squeeze the left knee up. Keep hips level with the hands on them. Straighten the left leg forward. Then send it back, hinging at the hips and bringing torso parallel to ground (at most). Slowly lift back up and repeat this cycle through a few times.
These 7 poses come from the first half of a hybrid yoga and meditation class released on my channels. Check out the full 45 minutes practice below.