If in case you have been practising yoga for a short time and are able to take your flexibility to the subsequent stage, these poses are an excellent sequence so as to add in.
No props are required for them.
They arrive from a 20 minute intermediate observe I shared on my channel and app. You’ll find the hyperlink to observe in full with me under.
1. Balasana – Begin kneeling. Bringing the massive toes collectively and the knees large. Stroll the fingers ahead and soften the brow and chest in direction of the ground. Urgent the hips to the heels. Breathe out and in by way of the nostril.
2. Cobra – Decrease all the way down to the stomach, extending the legs again. Taking the toes as large because the mat. Widen the fingers. Use arms to raise up, participating the again muscle groups to help. Push into the tops of the toes. Decrease down. Then do it yet another time.
3. Downward Canine – Preserve toes large, tucking the toes. Press into the fingers and raise the hips up and again. Bend the knees one after the other. Lengthening the backbone. Enjoyable head and neck. Pushing chest to the thighs.
4. Malasana – Stroll the fingers in direction of the again of the mat. Flip the toes out and heels in. Bend into the knees and sink the hips down. Use the elbows contained in the knees to press them open. Convey fingers to the guts. Consider lengthening the backbone in pose. Urgent shoulders down. Enthusiastic about rising taller right here.
5. Lizard – Come again to downward canine, kicking the precise leg up this time. Then step the precise foot to the skin of the precise hand. Drop again knee down. Maintain right here for just a few breaths. Then raise the precise toes up and roll to the outer fringe of the precise foot and opening the knee. Come all the way down to the forearms if flexibility permits. Maintain one other few breaths. Come again to the fingers. Bend the left knee, kicking the foot up. Attain again with the precise hand and pull the heel in. Opening the precise shoulder up.
6. Skandasana – Raise the left knee up, and stroll the precise foot in a bit. Flip the precise toes barely in as you pivot to the left heel. Bending the precise knee and straightening the left leg. Convey the precise hand down in entrance of the precise knee. Prolong the arms out, opening by way of chest. Keep right here or convey fingers to coronary heart. Transition to the opposite aspect.
7. Pigeon Pose – Come again to downward canine, kicking the precise leg up once more. Then convey the precise knee behind the precise wrist. Strolling proper foot in direction of left wrist. Sq. off the hips. Prolong the left leg again. Raise up by way of the guts, discovering a little bit again bend first. Crawling the fingers again. Keep right here or fold down, bringing brow to relaxation on mat or forearms.
These poses come from my 20 min Yoga for Flexibility – Candy Launch Really feel Good Movement
Kassandra
