Focused on integrating breath awareness, body alignment, and strength-building poses. Strengthening wrists, spine, and shoulders, followed by a dynamic series of standing poses that build heat, stretch the hips, and strengthen the legs.
Warm-Up (Gentle Activation)
1. Child’s Pose
- Begin in Child’s Pose, knees wide, arms extended forward, forehead resting on the mat. Focus on your breath, inhaling deeply through your nose, exhaling through your mouth. Allow your body to settle into the mat, releasing tension from the back and shoulders.
2. Cat-Cow
- Transition to all fours. On an inhale, arch your back, lifting your tailbone and chest for Cow Pose. Exhale, rounding your spine for Cat Pose. Flow with your breath, focusing on warming up the spine.
3. Wrist Stretch
- From all fours, turn your palms to face upward (fingers toward the knees), gently lean back, feeling a stretch through the wrists and forearms. Inhale deeply, exhale into the stretch, releasing any tension. This can and should be an active stretch.
4. Downward-Facing Dog
- Lift your hips high, press through your palms, and extend through the spine. Inhale as you reach your hips up, exhale to ground your heels and lengthen the spine. Focus on full-body engagement as you breathe.
Main Sequence (Building Heat and Strength)
5. Standing Forward Fold
- Step forward from Downward Dog, folding at your hips. Let your head hang heavy, releasing tension from your neck. Inhale to lengthen the spine halfway, exhale to fold deeper.
6. Mountain Pose with Shoulder Rolls
- Roll up to standing. Once upright, roll your shoulders forward and back. Inhale as you lengthen through your spine, exhale to let go of tension in the shoulders.
7. Chair Pose
- Bend your knees and sit back as if sitting in an invisible chair. Inhale to lift your arms overhead, exhale to sink deeper into the pose, engaging your thighs and core.
8. Standing Side Stretch - Right Side
- From standing, extend your left arm overhead and reach to the right, creating space along the left side of your body. Inhale to lengthen, exhale to deepen the stretch.
9. Standing Side Stretch - Left Side
- Switch sides, reaching your right arm overhead and stretching to the left. Inhale to lengthen, exhale to stretch deeper.
10. Plank Pose
- Step back into plank, keeping your body in a straight line. Inhale to create length, exhale to engage your core and hold steady.
11. Low Plank
- Lower down halfway, keeping your elbows close to your body. Inhale to lower, exhale as you engage the core and maintain the plank position.
12. Upward-Facing Dog
- Lift your chest and press into the tops of your feet, opening the front of your body. Inhale to lengthen, exhale to broaden through your chest.
13. Downward-Facing Dog
- Press back into Down Dog, grounding through your palms and extending your spine. Inhale to lift your hips, exhale as you settle into the pose.
14. Three-Legged Dog - Right Leg
- Lift your right leg into the air, keeping the hips square. Inhale as you extend, exhale to reach through the leg and press through your hands.
15. Low Lunge - Right Side
- Step your right foot forward between your hands, dropping your left knee to the ground. Inhale to lengthen your spine, exhale to deepen into the lunge, stretching your hips.
16. Warrior II - Right Side
- Rise into Warrior II, arms extending parallel to the ground. Inhale to expand through your chest, exhale to bend deeper into the front knee, grounding your back foot.
17. Reverse Warrior - Right Side
- Reach your left hand down your back leg and lift your right arm up. Inhale to lengthen, exhale as you reach further into the side body stretch.
18. **Downward-Facing Dog (Adho Mukha Svanasana)**
- Return to Down Dog, focusing on grounding and full-body lengthening.
19. **Three-Legged Dog (Left Leg)**
- Lift your left leg into the air, keeping your hips square. Inhale to lift, exhale to extend through your leg and hands.
20. **Low Lunge (Left Side)**
- Step your left foot forward, dropping the right knee. Inhale to lengthen, exhale to deepen the stretch.
21. **Warrior II (Left Side) (Virabhadrasana II)**
- Rise into Warrior II, arms extended parallel. Inhale to expand through the chest, exhale to ground deeper into the legs.
22. **Reverse Warrior (Left Side) (Viparita Virabhadrasana)**
- Reach your right hand down your back leg and lift your left arm overhead. Inhale to stretch, exhale to lengthen into the pose.
23. **Downward-Facing Dog (Adho Mukha Svanasana)**
- Reset in Down Dog, focusing on full-body alignment and steady breathing.
24. **Wide-Legged Forward Fold (Prasarita Padottanasana)**
- Step wide on your mat and fold forward, hinging at the hips. Inhale to lengthen the spine, exhale to fold deeper, releasing the tension in your back and legs.
25. **Half Split (Right Side) (Ardha Hanumanasana)**
- From a lunge, straighten your right leg and flex your foot. Inhale to lengthen, exhale to fold over the leg.
26. **Half Split (Left Side) (Ardha Hanumanasana)**
- Switch sides, straightening the left leg. Inhale to lengthen, exhale to fold.
Cool Down (Grounding and Stretching)
27. Reclining Pigeon Pose - Right Side
- Lie on your back, cross your right ankle over your left knee and pull your left thigh toward your chest. Inhale to prepare, exhale as you deepen the stretch.
28. Reclining Pigeon Pose - Left Side
- Switch sides, crossing your left ankle over your right knee. Inhale to prepare, exhale as you pull your right thigh toward your chest.
29. Supine Twist - Right Side
- Draw your right knee to your chest and guide it across your body, reaching your right arm out to the side. Inhale to lengthen, exhale to twist deeper.
30. Supine Twist - Left Side
- Switch sides, bringing your left knee to your chest and guiding it across your body. Inhale, exhale to deepen the twist.
31. Happy Baby
- Grab the outer edges of your feet, drawing your knees toward your armpits. Inhale as you hold the feet, exhale to release tension from the hips and lower back.
32. Bridge Pose
- Press into your feet and lift your hips off the mat, engaging your glutes and thighs. Inhale as you lift, exhale to ground through your shoulders.
Savasana
Now, lie back into Savasana, allowing your arms and legs to fall comfortably. Close your eyes and focus on your breath. Inhale deeply, and with each exhale, release all tension from your body. Feel your body sinking into the mat, as if the earth below you is supporting every part of you.
Imagine a wave of relaxation flowing over you, starting at the top of your head and slowly moving down your body. It flows through your face, relaxing your jaw, releasing any tension in your neck and shoulders. Feel it moving down your arms, through your chest, and down to your legs and feet.
You are completely at peace in this moment, with nothing left to do but simply breathe. Embrace the stillness and allow yourself to fully surrender.
When you're ready to return, slowly begin to wiggle your fingers and toes. Stretch your arms overhead, taking your time to roll to one side. Gently press yourself up to a seated position, keeping your eyes closed and your hands at heart center.
Take a deep breath in, and as you exhale, carry this sense of peace and calm with you.
Namaste