If you are dragging your feet in the morning, pressing snooze repeatedly, fighting to keep your eyes open, and sipping on multiple coffees – why not try some power yoga instead?
These poses will help you build internal heat. They will build strength, while of course making some room for stretch and flexibility.
This practice is a bit more intermediate, and no props are required.
1. Warm Up Stretch – Begin seated.Extend right leg out, and left foot inside the thigh. Opening legs away from one another. Anchor sit bones as you lift up tall. Reach the left arm up and over. Lengthen through the left side of the waist. Relax head and neck. Pulling left shoulder back. Lift up, bringing left hand back behind you. Reach right arm up and over, pressing and lifting the hips up in Baby Wild Thing. Lower hips and rotate chest towards the right leg and fold down passively. Bending into the knee as needed. Repeat on other side.
2. Chaturanga Push Up – Come to hands and knee. Walking the hands slightly ahead of you. Shift the hips forward to a modified plank. Exhale to lower down, keeping the elbows in. Inhale to push up. Exhale to press the hips back towards the heels in a modified child’s pose. Inhale back up. Repeat through 10 rounds.
3. Plank Variation – With hands shoulder width apart, lift hips up and back to downward dog. Ripple forward to plank, shoulders over wrists. Lift right leg up, hold for a 5 count. Then exhale lifting back up to three legged dog.
4. Humble Warrior – From three-legged dog, step the right foot through between the hands. Back foot spins parallel to the shorter edge of the mat. Squeeze right knee open. Interlace fingers behind the back. Dive down inside the right leg. Lifting the knuckles up and over. Keep opening the knee.
5. Chair Pose – Lift up and step to the top of the mat. Bring the hands to the heart. Big toes together, and heels about an inch apart. Bend into the knees, sink the hips low.
6. Boat Pose – From chair, lower down. Keeping the hands at heart. Lowering the hips. Lift the feet up. Open through the chest.
Cross ankles, lower hands and step through to downward dog. Repeat 3 through 6 through on the other side.
7. Rag Doll – From downward dog, step to back of the mat with feet wide. Hold onto opposite elbows. Swaying side to side.
These poses come from a quicky 15 minute practice. You can practice alongside me below.
Kassandra
