If you have been practicing yoga for a little while and are ready to take your flexibility to the next level, these poses are a great sequence to add in.
No props are required for them.
They come from a 20 minute intermediate practice I shared on my channel and app. You can find the link to practice in full with me below.
1. Balasana – Start kneeling. Bringing the big toes together and the knees wide. Walk the hands forward and melt the forehead and chest towards the floor. Pressing the hips to the heels. Breathe in and out through the nose.
2. Cobra – Lower down to the belly, extending the legs back. Taking the feet as wide as the mat. Widen the hands. Use arms to lift up, engaging the back muscles to assist. Push into the tops of the feet. Lower down. Then do it one more time.
3. Downward Dog – Keep feet wide, tucking the toes. Press into the hands and lift the hips up and back. Bend the knees one at a time. Lengthening the spine. Relaxing head and neck. Pushing chest to the thighs.
4. Malasana – Walk the hands towards the back of the mat. Turn the toes out and heels in. Bend into the knees and sink the hips down. Use the elbows inside the knees to press them open. Bring hands to the heart. Think of lengthening the spine in pose. Pressing shoulders down. Thinking about growing taller here.
5. Lizard – Come back to downward dog, kicking the right leg up this time. Then step the right foot to the outside of the right hand. Drop back knee down. Hold here for a few breaths. Then lift the right toes up and roll to the outer edge of the right foot and opening the knee. Come down to the forearms if flexibility allows. Hold another few breaths. Come back to the hands. Bend the left knee, kicking the foot up. Reach back with the right hand and pull the heel in. Opening the right shoulder up.
6. Skandasana – Lift the left knee up, and walk the right foot in a bit. Turn the right toes slightly in as you pivot to the left heel. Bending the right knee and straightening the left leg. Bring the right hand down in front of the right knee. Extend the arms out, opening through chest. Stay here or bring hands to heart. Transition to the other side.
7. Pigeon Pose – Come back to downward dog, kicking the right leg up again. Then bring the right knee behind the right wrist. Walking right foot towards left wrist. Square off the hips. Extend the left leg back. Lift up through the heart, finding a little back bend first. Crawling the fingers back. Stay here or fold down, bringing forehead to rest on mat or forearms.
These poses come from my 20 min Yoga for Flexibility – Sweet Release Feel Good Flow
Kassandra
