The spring equinox is a representation of rebirth.

During this time of the year, we get to re-establish the balance between body and mind. Nourishing our entire being with twists, hamstring stretches, and spinal movements that encourage engagement with our breath for this refreshing change of season.

First Warm Up with some Sun Salutations

Start In : Adho Mukha Svanasana

This upside-down V, alleviates low back pain, improves circulation and boost energy.

How To Get Into The Pose

• Come down to all fours, hands and knees

• Tuck your toes under, and raise your hips up towards the sky

• Feel your heart gently press back towards your upper thighs

Take a full breath IN & OUT

Contraindications: Avoid if you have high blood pressure or wrist injury.

*Options to stay on all fours, tabletop position.

Inhale For Single Leg Adho Mukha Svanasana

This variation stretches the entire body, builds strength while rejuvenating the entire nervous system.

How To Get Into The Pose

• Reach your right leg up

• Option to flex your toes down

• Feel your entire body stretching from the hands, to the heal

Improving circulation as the arms reach up over the head, the diaphragm is stable as the chest expands. This shape also refreshes Prana (life force energy) as the heart activates, and muscles engage.

How To Get Into The Pose

From 3 Leg Dog

• Exhale, Step your right foot in-between your hands

• Stabilize through your front right foot by feeling it press down into the earth

• Inhale, Reach your arms up overhead

• Exhale, Sink a little deep into your hips, feeling the back left foot assisting your expansion from front to back

*Option to keep your back left knee down and find a low crescent lunge. Use a blanket for knee support.

Exhale - PARIVRTTA ANJANEYASANA

A deep twist like this one, strengthens the legs, back, abdomen, groin, ankles and feet. For this spring flow, cleansing, while toning our abdominal organs improves digestion and elimination helping our sense of balance as we let go of what no longer serves us.

How To Get Into The Pose

From High Cresent Lunge,

• Bring your palms together in a prayer shape

• press your palms together, feeling the space from elbow to elbow

• Stabilize through your front leg and,

• Hook your left elbow onto the outside of your knee

Notice your spine, keep it long as you feel the energy move from the crown of your head, to your back leg.

*Option to keep your back knee down

Transition Into Ardha Hanumanasana

Half splits, a deep nourishing hamstring stretch that prepares the body for full splits. Although we feel this mostly in the hamstring, it also opens the hips increasing our range of motion. Targeting our low backs, IT band, ankle, and soles of the feet this stretch also helps sciatica, and plantar fasciitis. Keep your heart open, spine long and notice the benefits of this grounding yet calm stretch.

How To Get Into The Pose

From twisting high crescent lung,

• Drop your back knee down, keep your back left toes tucked under

• Release your hands to the sides of your front chin, straightening your leg

• Flex your front toes back

• Inhale, Lift your chest

• Exhale, Soften into the chest over the chin

*Reminder to modify however need be, this shape looks different for everybody.

Inhale, Balance Into Ardha Chandrasana

From down low to up high, Half Moon pose embodies balance while alleviating sciatica symptoms, toning the belly, and strengthening the spine. By opening the chest, and engaging the front foot, and leg muscles balance becomes obtainable.

How To Get Into The Pose

From Half Splits,

• Walk your hands forward, Place your right hand in front of your foot

• Slight bend in front leg, as your lift your back leg up into the air

• Opposite arm reaches up toward the sky

• Stabilize through your front leg muscles, and engage your core muscles as you Breath In & Out

*Option to use a block, by placing your front hand on it. This pose takes practice, remember don’t give up and try again for optimum support.

Exhale : Shiva Squat

An all-time yogi favorite, this weight baring postures builds muscle while enabling concentration to stay focused on the here and now. Targets low back, mid back and hamstrings.

How To Get Into The Pose

From Half Moon,

• Bring your back knee directly behind your front leg

• Bend slightly into the front leg

• Bring your back heel closer to your glutes

• Lift the chest and press your palms together

Inhale to transition, exhale to sink deeper. Stay for a few breaths and feel your Shiva energy increase.

*Option to bring your hands down for additional support.

Finish This Sequence By Stepping Back Into Downward Facing Dog And Switch Sides