Hold these poses for twice as long as you usually would. Try for 10 breaths. Stick with it and feel the heat rise.
Chair Pose to Standing Pose (Yoga Squats) 1
1. Come into Chair pose. Try this with your feet shoulder width apart. Sit far down and then straighten your legs.
2. Come back into your chair pose.
3. Repeat several times. This movement will get you sweating and prepare your body for the bigger movements to come.
Chair Pose to Standing Pose (Yoga Squats) 2
1. Come into Chair pose. Try this with your feet shoulder width apart. Sit far down and then straighten your legs.
2. Come back into your chair pose.
3. Repeat several times. This movement will get you sweating and prepare your body for the bigger movements to come.
Lunge- Forward Bend- Downward Dog 1
Adding on series
Try these poses in order. Repeat five times, then reverse. Add on the next pose and repeat five times, continuing to add on the poses. Use Downward Dog to switch sides.
1. Come into a lunge.
2. Bring your back leg forward into a standing forward bend.
3. Hold for a few breaths and step the other leg back into a lunge.
4. Come back into Down Dog. Repeat five times.
Lunge- Forward Bend- Downward Dog 1
1. Come into a lunge.
2. Bring your back leg forward into a standing forward bend.
3. Hold for a few breaths and step the other leg back into a lunge.
4. Come back into Down Dog. Repeat five times.
Lunge- Forward Bend- Downward Dog 3
1. Come into a lunge.
2. Bring your back leg forward into a standing forward bend.
3. Hold for a few breaths and step the other leg back into a lunge.
4. Come back into Down Dog. Repeat five times.
Lunge- High Lunge- Straight Leg Lunge 1
1. Repeat the lunge and continue into a high lunge.
2. Straighten your front leg and then bend back into the lunge again.
3. Come into your forward bend, back into the lunge and back into Down Dog to switch sides.
Lunge- High Lunge- Straight Leg Lunge 2
1. Repeat the lunge and continue into a high lunge.
2. Straighten your front leg and then bend back into the lunge again.
3. Come into your forward bend, back into the lunge and back into Down Dog to switch sides.
Lunge- High Lunge- Straight Leg Lunge 3
1. Repeat the lunge and continue into a high lunge.
2. Straighten your front leg and then bend back into the lunge again.
3. Come into your forward bend, back into the lunge and back into Down Dog to switch sides.
Warrior One Squats 1
1. Repeat the previous poses.
2. Come into a Warrior I.
3. Straighten and bend the leg with your breath 10 times. Use Down Dog to change sides.
Warrior One Squats 2
1. Repeat the previous poses.
2. Come into a Warrior I.
3. Straighten and bend the leg with your breath 10 times. Use Down Dog to change sides.
Warrior Two Squats 1
1. Repeat all the steps and add on a Warrior II.
2. Straighten and bend your front leg with your breath 10 times.
3. Use Down Dog to change sides.
Warrior Two Squats 2
1. Repeat all the steps and add on a Warrior II.
2. Straighten and bend your front leg with your breath 10 times.
3. Use Down Dog to change sides.
Extended Side Angle- Triangle 1
1. Repeat all the poses and add on an Extended Side Angle.
2. Hold the pose for a few breaths and then straighten your front leg into Triangle pose.
3. Repeat this five times.
Extended Side Angle- Triangle 1
1. Repeat all the poses and add on an Extended Side Angle.
2. Hold the pose for a few breaths and then straighten your front leg into Triangle pose.
3. Repeat this five times.
Hamstring Stretch- Reverse Triangle 1
1. Repeat all the poses up to this point and then come into a hamstring stretch by bringing your back foot in quite a bit and bringing your heel down.
2. Square your hips over your front leg and lengthen your torso over your front leg.
3. Hold here for a few breaths and then come into Reverse Triangle.
Hamstring Stretch- Reverse Triangle 2
1. Repeat all the poses up to this point and then come into a hamstring
stretch by bringing your back foot in quite a bit and bringing your
heel down.
2. Square your hips over your front leg and lengthen your torso over your front leg.
3. Hold here for a few breaths and then come into Reverse Triangle.
Down Dog Split to Half Crow 1
1. Come into Down Dog Split.
2. Bend the lifted leg and place your knee as high as you can on your arm and come into a Half Crow pose.
3. Return the leg back to your Down Dog Split. Repeat five times on each side.
Down Dog Split to Half Crow 2
1. Come into Down Dog Split.
2. Bend the lifted leg and place your knee as high as you can on your arm and come into a Half Crow pose.
3. Return the leg back to your Down Dog Split. Repeat five times on each side.
Headstand
An inversion is nice after all that moving around.
1. Come into a headstand and hold for several breaths.
2. Come down with control.
Child's Pose
Finish the sequence by taking a rest in Child’s pose.
