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Virgos are detail oriented, reliable, smart and down to earth. One of their greatest strengths is to create order out of chaos.

They are also great at intuitively knowing what others need.

In this post, I’m going to lay out 7 poses in great detail that will help you tap into this side of you.

1. Laying Core Work – Lay down, with the back flat on the floor. Keep the knees bent and feet on the floor. Push the low back onto the floor. Engage your lower abdominals. Straighten the right leg, to hovering it off the mat. Extend the right arm up overhead. Flex through the right heel, reaching out through arm. Push left heel into the floor. Exhale to lift the right arm and leg up to the sky. Inhale to extend back down to hover. Make sure the low back stays in contact with the ground. Do 5 to 10 rounds. Then cross the right ankle over the left thigh. Flex into the foot. Then pull the left thigh in towards the belly in reclined pigeon.

Switch sides.

2. Bridge – Bring both feet flat to the floor. Walk heels in, and keeping them in line with the sit bones. Shrug the shoulders down. Push into the heels. Squeeze the glutes. Keep length in the spine, reaching the tailbone towards the heels, flattening out the low back. Keep this engagement as you lift up. Squeeze the inner thighs towards one another. Think of dragging the heels back towards the shoulders. Hold for a few breaths, then lower down.

3. Staff Pose – Sit up, keeping the legs extended out and hip width apart. Flex through the feet. Bring hands besides the hips. Palms pressing into the floor. Roll the shoulders back. Push the back of the knees into the mat. Curl the toes back. Lift up through the chest. Lift up through the crown.

4. Bird Dog – Come up to table top, palms under shoulders and hips over knees. With the fingers spreading wide, put more weight into the fingertips and knuckles. Extend the right leg back up and back. Roll the right hip down. Draw the low belly in. Flatten out the curve of the low back. Reach the left hand forward, bicep along the ear. Keep making micro adjustments as you hold here.

5. Side Plank Variation – Keep the right leg lifted. Rotate onto the left hand and shin. Reach the right hand up to the sky. Trying to stack the shoulders and hips. Keep lengthening the tailbone to the heels. Squeeze into the glutes. Flex heel. After a few breaths, lower the heel to the mat. Reaching the right arm up and over for a big side body stretch.

Repeat 4 and 5 through on the other side.

6. Low Lunge Variation – From hands and knees. Step the right foot forward between the hands. Stack the right knee over the right ankle as you lift up. Interlace the hands and place them on the right thigh. Keep the back toes curled under. Use the hands to push the thigh away and imagine doing a cat pose. Rounding and contracting the spine, tailbone moving down. Tuck chin to chest.

7. Warrior 2 – Tuck the back toes under and lift up. Spin the back heel down so the foot is parallel to the shorter edge of the mat. Bend deep into the right knee. Try to open the hips towards the long edge of the mat by pulling the left hip back and pushing right hip forward. Keep squeezing the glutes to push the right knee open. Push into the feet. Turn the palms up, bending elbows in at sides and squeezing the shoulder blades back behind you. Maintain this engagement as you straighten the arms and then turn the palms down.

Repeat 6 and 7 through on the other side.

These poses come from a 30 minute class which is part of my zodiac yoga series. Please check it out below.

Kassandra

ABOUT ME

Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

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