Regardless if you are a newbie or a seasoned yogi, it’s always helpful to have a complete yoga flow on hand. Although there aren’t “rules” when it comes to yoga, it is helpful to select a sequence that targets different areas of your body, rather than singling out one. Below, I will share with you a well-rounded sequence that will strengthen, tone, and invigorate not only your body, but also your mind.
Horse pose/Vatayanasana: This pose targets the stabilizing muscles in the pelvis, inner thighs, deep hip rotators, hamstrings, quads, shins, calves and the arches of the feet. We increase pelvic stability and reinforce a neutral spine in this position. Stand with feet about 4 feet apart facing forward, and then bend both knees until you sink down as low as possible. Achieving a 90-degree angle is the goal! Hold this pose while keeping your hands in prayer position in front of your chest. Squeeze in as tight as you can, holding your stomach in while tucking your pelvis under. Hold for 5-7 breaths.
Warrior 2/Virabhandrasana 2: This pose strengthens your legs and arms while opening up your chest and shoulders. It also contracts your abdominal organs. Your breath needs to be regulated, and your focus should be on the expansion of your arms, which will improve your patience. Keep the feet about 4 feet wide, with the front knee at a right angle and the back leg straight. Stretch the hand straight into opposite directions and turn your face to gaze over your front hand. Gaze out over your middle finger. Try to sink into your front knee while keeping your upper body lifted. Hold for 5 breaths.
Reverse warrior: This position tones and strengthens your legs, improves lung capacity, and stretches the front of the body. Starting from warrior two pose, reach your front palm up to the sky and backwards while lowering your other hand down your hind leg. Make sure not to collapse into the back of your body. Hold this for 3 breaths.
Triangle / Trikonasana: The triangle pose brings your body many benefits. For example, it improves the flexibility of your spine; it helps with the alignment of your shoulders, and it relieves back pain and stiffness in the neck area. Don’t forget, you need to practice each pose on the left and right side! The main benefit from this pose is lengthening out your legs and improving your posture. Stand with your feet about 3 feet apart and keep your legs straight. The front foot should be pointed forward while the back foot is pointed at a 90-degree angle. Keep your back flat and tilt forward over your front leg. Reach your top arm straight to the sky, bringing the bottom arm to your leg. Hold for 3 to 5 breaths.
King dancer: This pose strengthens your legs, improves balance and core strength, and also stretches your shoulders. Stand straight and reach down, grabbing the inside of your right foot. Kicking your right foot into the air, reach your left arm forward and tilt from the waist, allowing your foot to reach your hand. Hold for 3 to 5 breaths, or as long as you can balance.
Lotus pose: This is a hip opener, which eases menstrual pain for women and lowers anxiety and stress. Simply sit in a cross-legged position on a flat surface. While keeping your spine tall, anchor your pelvis and stretch up through the crown of your head. Make sure to sit upright with your spine straight. This allows your mind to stay calm. The first step towards meditation involves following the air in and out of your lungs. Breathing should be slow and deliberate, requiring complete focus. You may hold this position indefinitely!
Laura Conley, Fabletics Master