Things You'll Need:
- Yoga mat
- Comfortable yoga or exercise clothing
- Water
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Step 1
Stand in tadasana. Inhale arms up and overhead, exhale swan diving forward. Inhale flat back, exhale chaturanga.
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Step 2
In chaturanga dandasana, slowly lower the body down from plank to the mat, inhale into upward facing down, exhale into downward facing dog. Stay in downward facing dog for one complete breath cycle (an inhale and exhale).
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Step 3
Inhale, lifting up the right leg, drawing the heart closer to the standing leg (left leg) exhale the right leg up in between your hands, spin the left heel down, raise the arms up and overhead for Warrior I (Virbhadrasana I). Breathe deeply. Stay for five breaths, bending deeper into the right leg. Exhale arms either side of the right foot. Right foot back to meet the left foot. You'll be in plank.
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Step 4
Hold plank. Lower the body halfway down and then come back up, as if you're doing a half push up. Do this three times and then come back into downward facing dog.
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Step 5
Prepare for the other side of sequence A. Inhale, lifting up the left leg, drawing the heart closer to the standing leg (right leg) exhale the left leg up in between your hands, spin the right heel down, raise the arms up and overhead for Warrior I (Virbhadrasana I). . Breathe deeply. Stay for five breaths, bending deeper into the left leg. Exhale arms either side of the left foot. Right foot back to meet the left foot. Plank pose.
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Step 6
Hold plank. Lower the body halfway down and come back up, as if you're doing a half push up. Do this three times and then come back into downward facing dog.
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Step 7
Bend the knees, look up in between the hands, step or jump up in between the hands. Inhale lifting the upper body up halfway, making your back flat in uttanasana, exhale folding forward. Inhale bringing the arms up and overhead, exhale arms down by the side to stand tall in tadasana.
