Winter is a time of slumber, and as such Spring is a great time to wake up and boost your energy.

These poses will help you build some heat, with a heart opening flow and core engagement.

They are a bit more intermediate in nature.

No props needed.

1. Sphinx to Forearm Plank – Slide onto your belly, legs extended back behind you. With your elbows roughly under the shoulders. Spread the fingers wide. Push into the tops of the feet and fingers to lift the heart. Inhale in sphinx. As you exhale, tuck and curl under, pushing into the forearms and tops of the feet to lift the hips and gaze towards the belly. Do 5 or so repetitions.

2. Quad Stretch – Lift up to downward dog. Step the right foot through between the hands. Plant the left hand on the mat. Bend into the left knee and reach back with the right hand to grab hold of the foot. Roll the right shoulder back, lift the chest to face up towards the sky.

3. Wild Thing – Release the foot to the floor. Reach right arm up to sky in easy twist. Step the right foot back to side plank. Then further behind you to transition to Wild Thing. Push both feet into the floor, arching the back and lifting the heart.

4. Camel – Come up to kneel. Keep the toes tucked under. Reach the tailbone down. Bring the hands to the low back. Squeeze the elbows behind you. Push the hips forward and open the heart.

5. Rabbit – Release from camel, untucking the toes and sitting on the heels. Lower the forehead down as if in seed child’s pose. Hold the heels, and rock up to the crown as you lift the hips.

Repeat 2 through 5 on the other side.

6. Bow Pose – Slide onto the belly. Bend both knees. Grab hold of the ankles or feet. Keep the knees hip width apart. Push feet into the hands to lift up. Think of length instead of height.

7. Chest Opener – From laying on belly, bring the left arm out at 90 degrees down on the mat. Roll onto the left ear, left shoulder, left hip. Bend into the knees. Push the right hand into the floor. Cooling everything down as you hold for a moment. Then switch to the other side.

These poses come from a half hour Spring Equinox practice I shared on my channel and within my membership app.



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