Ready for a fun challenge? Think props are just for beginners? Think again! This is a great sequence for when you are short on time but still want to turn on all of your muscle groups.
You will want to have a set of 2 blocks to fire these poses up for a super fun challenge.
1. Modified Side Plank – Set the blocks shoulder width distance apart at the top of the mat. Start in table top with hands on the blocks and knees under the hips. Take a few rounds of cat/cow to loosen up the spine. Then return to neutral table top, extend the right heel back, open the right hip up. Keep left shoulder over left wrist as you reach right hand up to the sky. Repeat to the other side.
2. Kneeling Plank Push Up – Return back to table top with hands planted on blocks. Inhale shifting the hips forward so that you are in one long line from crown of the head down to the back of the knees in a modified plank. Exhale to bend the elbows and lower down, keeping the line. Inhale to press back up. Exhale to press the hips back to a child’s poses. Inhale back to kneeling plank and repeat through 3 times or more.
3. Downward Dog to Plank – From your table top, tuck the toes and lift the hips up. Elongate through the spine. Inhale to lift heels up and ripple forward, shoulders over wrists in plank. Exhale back to downward dog. Repeat through about 5 times total. On the final plank, hold here. Lift the right toes up, tapping them down about 5 times. Then repeat on the left leg.
4. Pyramid and Extended Side Angle – From downward dog, step the right foot through between the hands/blocks at the top of the mat. Straighten the right leg as you fold down in pyramid. The wide stance might mean the back heel is lifted more than normal. After a couple of breaths, bend into the right knee, spin the back foot down parallel to the shorter edge of the mat. Keep right hand on block, while reaching the left arm up and over, bicep along the ear.
5. Revolved Triangle and Standing Splits – Bring the left hand back to the block. Maybe lifting the block up to a higher level (on its side). Lift the back heel off the mat and shorten stance so you can press the heel down with toes pointing forward. Reach the right arm up to the sky in a big twist. After a few breaths, return the right hand down. Square the hips and then kick the left foot up in standing splits.
Repeat 4 and 5 on the other side.
6. Dolphin – Bring the knees down to the mat, set the blocks aside. Come to the forearms, elbows a bit narrower than shoulders. Flatten the palms to the floor. Tuck the toes and lift the hips up as high as they go. Kick one leg up, opening the hips and bending the knee, then straightening and pointing the toe up to the sky. Repeat on other side.
7. Camel – Come to tall kneeling, with toes tucked or pointing back. Support the low back with hands or release the palms to the heels. Keep hips pressing forward. Don’t let the head drop back.
These poses come from a 20 minute power yoga class I shared recently across my channel and app. Practice the full thing with me below.