Flow Free Into 2023
Utilize this creative flow inspired by new registered yoga teacher, Jessica
Start In Parsva Bala Asana / Turned Childs Pose
How To Get Into The Pose
Inhale reach your right arm up
Exhale thread your right arm underneath your left shoulder
Relax your shoulder and ear down to the mat
Benefits:
Gentle compression for the upper chest
Stretches the upper and outer muscles of the shoulder
Twist the thoracic spine
Tri Pada Adho Much Svanasana / Downward Facing Dog
How To Get Into The Pose
Inhale Reach your right leg up, and feel the back left heel press down towards the earth
Notice the chest relaxing towards the back upper thigh as your engage your shoulders
Benefits:
Stretches the lower body, hamstrings, calves, ankles, and hips.
Stimulates blood flow as your head is below your heart increasing blood circulation
Improves balance
Modifications
*If you have high blood pressure or this feels like to much for the shoulders try a similar position in table top pose by lifting your back knee up and away from the mat keeping both hands down.
Patita Tarasana / Fallen Triangle
Combination of Trikonasana ( triangle pose) and Vasisthasana ( side plank pose)
How To Get Into The Pose
Exhale, squeeze your knee to opposite elbow, kick your leg out and reach your left arm up towards the sky. Feel into your right palm as it presses into the earth assisting the right shoulder to lift you up.
Benefits:
Increases stability, while strengthening the spine, and opens the hips
Improves overall energy in the body
Strengthens the core and shoulders as well
Modifications
*Place your back knee down and lift your top leg to hep assist the shoulders if there has been an injury
Astha Chandrasana / High Crescent Lunge
Astha meaning 8 and Chandra translating to moon notice how the shape of this pose inspires a deeper connection to the earths magnetic polarizing energy
How To Get Into The Pose
Inhale, reach your arms up as you sink into your front right hip
Feel into your back toes as you notice the line of energy connecting the back leg all the way to the finger tips
Benefits: Strengthens the legs
Opens the chest
Improves the function of the respiratory and circulatory system
Stimulates the digestive track helping improve indigestion
Modifications
*Option to keep back knee down
Transition
Exhale, swiftly, drop your back knee down to touch the earth and transition into the next pose.
Sky Archer Pose
Try out Jessicas favorite Pose
How To Get into The Pose
Find your feet in a warrior one like stance
Front toes point forward, and back foot is facing the edge of your mat
Catch your right wrist with your left hand and stretch back for an expansive side body stretch
Benefits:
Straightens the lats, obliques and other side body muscle groups
Builds stability and assist with balance
Opens and counter stretches the body after forward bends
Flow Right Into Trikasana A / Triangle Pose
How To Get Into The Pose
Exhale and bring your right hand down to your shin or ankle
Lift your left fingers up towards the sky
Engage your lower body by pressing your hips forward opening up your heart
Benefits:
Activates your core muscles
Strengthens the lower body while stimulating bladder meridian lines
Opens the hips and shoulders
Ardha Chandrasana / Half Moon Pose
Test your balance and transition into this evolving shape
How To Get Into The Pose
From triangle pose feel your right hand move forward
Lift off your back foot and bring your weight to the center of your body
Reach your left hand up towards the sky
Engage your core gently to help stabilize your shape
Benefits:
Strengthen the spine, glutes, thigs and abdomen
Good for joints, activating your yogi muscles as you weight bare on the front thigh
Stretches groin, hamstrings and calves
Modifications
*Place a block under your front right hand to help assist you with balance
Transition To The Long Edge Of Your Mat For 3-Pointed Star
Skandasana / Half Squat Pose
Open and Stimulate Your First Three Chakras With This Invigorating Pose
How To Get Into The Pose
From five pointed star, Exhale shift your weight into your left foot
Bending your knee and allowing the hips to drop towards the earth
Switch sides by Inhaling to the center of your mat, and Exhale to the other side
Benefits:
Opens the hips
Simulates and balances the root, sacral and third chakra
Improves balance
Stretches inner thighs
Modifications
*Place your hands on the earth and bend your knees only slightly while keeping your chest lifted to modify
Ardha Hanumanasana / Half Splits Pose
Get grounded and Energized At The Same Time With This Next Transition
How To Get Into The Pose
From side lunge pose, exhale to the back of your mat and drop the back knee down towards the earth
Straighten your from chin and soften your heart towards your knee
Benefits:
Improves overall flexibility
stretches the low back
Stimulates abdominal organs
Modifications
*Keep your back toes tucked into your mat, and lift your chest softening only 50% down towards your chin
Option to place a blanket under your back knee for added support.
Utthita Hasta Padangushasana/ Standing Hand To Big Toe Pose
How To Get Into The Pose
Inhale, rise up from half splits
Catching your big toe or modify by bending your knee and grabbing onto the front of your chin
Press into your bottom foot and lift up through the chest to help equalize the weight of your body
Focus your gaze out in front of you beyond the tip of your nose
Benefits:
Strengthens and Stretches the back of yours legs
Deeply stretches your hamstrings
Opens the hips, shoulders and arms
Improves balance
Modifications
*Bend your knee or let your front foot hover while keeping your hands on your hips to play with your sense of balance. Don’t worry about having perfect balance start where you can!
Pistol Squat
How To Get Into The Pose
Keep hold of your front toes or use both hands to get you down to the ground of our next transition!
Navasana / Boat Pose
How To Get Into The Pose
Lean back and open your chest
Lift your legs and squeeze your inner thighs
Find balance as your engage your core while keeping your gaze beyond the tip of your nose
Benefits:
Stretches the low back
Engages the core muscles
Strengthens the thighs
Opens the hips
Adjustments
*Place a towel or blanket under your tail bone to help with the low back
option to keep your toes touching the earth while still engaging the abdominal muscles
Malasana Squat / Garland Pose
How To Get Into The Pose
From boat pose Inhale place both feet on your mat and bring the elbows inside your knees
press your elbows against your knees to help the hips open
relax the tailbone as your lengthen your spine
Benefits:
Helps with digestion
Opens second chakra for healthy sexual energy flow
Improves balance concentration and focus
Bakasana/ Crow Pose
The flight and play with gravity in this beginner arm balance
How To Get Into The Pose
Place your hands out in front of your from garland pose
focus your gaze to the edge of your mat
Bring both knees to your elbows and lift one foot at a time, or both
Benefits:
Builds and tones the core
Strengthens the wrist, elbows and forearms
Empowers ones sense of balance, focus and courage
Modifications
*Bring a block underneath your feet allowing your toes to press into the block
Try shifting your knees onto your elbows from this new height
Thank You So Much For Flowing With Us
Stay tuned for more yoga sequences and mindfulness blogs to inspire your lifestyle
