Powerful Yoga Flow

The practice below will take 46 – 60 minutes. Practice deep yoga breathing or Ujjai Breath throughout the whole practice. Take 5 minutes for Savasana at the end.

Links are given to yogajournal.com for descriptions of postures when available

Movement To Health – Powerful Yoga Flow

Start lying on your back, practice 3-part yoga breath

Bring one knee in and circle around, left leg flat on floor
Lying spinal twist (Meru Uddarakunchasana) - right foot touches the left knee area, twist to left
Repeat other side

Abs – Reach for Toes: On your back, legs in the air, hands behind head, reach right hand to the outside of left shin, hold 5 counts then switch sides
Abs – Bicycle: on your back, hands behind head, lift shoulders off the ground bring right knee to chest and extend left leg close to the ground, on an exhale bring other knee to chest and extend opposite leg, repeat 10 times each side

Hug Knees tuck chin in and bring forehead to knees, roll to seated

Chant OM

Cat/Cow Pose (Marjariasana), repeat 5-10 times

Superman Pose (from table extend right arm and left leg then switch) hold 5 counts each side

Down Dog (Adho Mukha Svanasana), 5-10 breaths, Mountain Pose

Sun Salutation- SS (Sanskrit – Surya Namaskara)
Mountain Pose, Forward Bend, Extended Forward Bend (lift chest press hands to shins), Plank Pose and lower down (Chaturanga Dandasana), Cobra (Bhujangasana),  Down Dog, Forward Bend, Extended forward Bend, Mountain Pose 1) SS – add 5-10 push ups from plank pose, in Down Dog knee in 3X each side
2) SS – from plank bring knee 3-5 X, each side
3) SS – from plank do Side Plank or forearm plank

Chair Pose (Utkatasana) - hold 5 breaths or up and down 5 X
one round of SS
From Down Dog, step right foot to Warrior 1(Virabhadrasana 1), up and down with arms 5 X (move upper body, keep legs still)
Plank Pose 5-10 push ups
From Down Dog, step left foot to Warrior 1, up and down with arms 5 times. Plank to cobra to plank to Down Dog to plank

Flying bird pose - (lying on the belly arms to sides raise chest and arms)

Child pose (Balasana), Down Dog, Mountain Pose

Right Side:
SS to Warrior 1, Warrior 2 (Virabhadrasana 2), Triangle (Trikonasana), Half-Moon Balance (Ardha Chandrasana)
Repeat left side

Stand Wide Leg Forward Bend (Prasarita Padottanasana), Goddess Pose (legs wide toes pointed out, bend knees bring arms overhead) hold 10 counts

Crouching poses:
Move to the front of the mat, squat down and move to
Garland Pose (Malasana) hold 10 counts then Crane Pose (Bakasana) hold 5-10 counts

Seated poses:
Seated Twist (Ardha Matsyendrasana) - extend left leg, cross right leg over place foot on floor by knee or buttock, bring left foot by right buttock, hug right knee with left arm and twist to the right, hold 10 breaths
Repeat on other side

Cobblers Pose (Baddha Konasana) feet together knees out to sides, let knees relax

Boat pose (Navasana)

Diamond pose (feet further out from body than in cobblers pose, bring head to feet)

Supine poses:
Abs – Legs In Air, left hand to outside of right knee, left leg to floor, repeat other side. Repeat 10-20 times

Bridge Pose (Setu Bhanda Sarvangasana) hold 10 breaths

Hug knees

Lying spinal twist (meru uddarakunchasana)
Savasana – 5 minutes