Lately on Instagram I’ve been sharing timelapses of my personal practice. This one morning flow received so many requests to be shared as a full length class – so I recorded it and shared it on YouTube and my app.

These 7 poses are a fun build up and creative takes for a refresh on your practice.

1. Butterfly Fold with Side Bend – Start seated. Bring the soles of the feet together and open the knees out to the sides. Press the chest forward, tilting the pelvis as much as possible. Crawl the fingers forward lengthening through the spine. Crawl the fingers over to the right. Take a few breaths. Stay low while crawling the fingers over to the left.

2. Baby Wild Thing Sequence – Extend the right leg out in front, and the left foot inside of the right thigh. Fold down towards the leg. Allow rounding back as you hold for a few breaths. Keep legs as they are but open the left knee so the legs are further apart. Rest right arm down and reach left hand up and over. Pulling shoulder back. Keep left knee pressing down. Lift up. Bring left hand back behind you, reach the right arm up and over and press hips up. Repeat on other side.

3. Puppy Stretch – From a table top position, keep the hips over the knees and walk the hands forward. Melt your forehead and heart towards the mat. Draw the low belly in. Hold for several deep breaths.

4. Forearm Cat/Cow – Walks the hands in, keeping the forearms down. Inhale to drop the belly, lift the gaze and curl the tailbone up. Exhale to round and contract. Focus on the mid to upper back, as well as area between the shoulder blades.

5. Half Bow – Lower down onto the belly. Extending the arms and legs. Reach the tail towards end of mat. Inhale to lift the right arm and left leg up. Exhale to release. Inhale to alternate sides. Do 3 rounds. Then bend left knee and reach left hand back to clasp hold of the left foot. Inhale to lift everything up, kicking the foot into the hand and lengthening right side. Repeat on other side.

6. Frog – Start by finding child’s pose. Move the hips forward in line with the knees. Opening the feet so the shins are parallel with the long edges of the mat and as wide as possible. The legs should be at 90 degree angles, with ankles behind knees. Prop up on the palms, the forearms or the forehead.

7. Fallen Triangle – Find plank, shifting shoulders over wrists. Tuck the toes and lift the knees up. Hold here engaging the belly. Bring the right knee in towards left elbow. Drop the left heel down. Extend right leg straight towards the left side. Push both feet into the floor. Lift the left arm up towards the sky. Press the hips higher. Return back to plank and repeat to other side.

These poses make up a portion of a larger 30 minute practice I shared. Check the full flow out below.




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