Seasonal Transitions Yoga Flow

Build some heat in your body to keep you warm and energized as we head into the colder seasons! This flow is designed to help you feel centered, strong, and steady, with a gently active sequence that helps you stretch and strengthen the whole body. It’s the yoga version of Vitamin D.

Gentle Warm-Up:

• Mountain Pose - 10 breaths
• Clearing Breath - 1 Breath
• Plank - 3 breaths
• Cobra Shoulders (Right & Left)
• Child’s Pose  - 3 breaths
• Table → Cow  → Cat x3
• 3 Legged Table Table → Knee to Nose x 3 (Right)
• 3 Legged Table → Side Body Stretch  → 3 Legged Dog → Hip Circles (Right)
• 3 Legged Table Table → Knee to Nose x 3 (Left)
• 3 Legged Table → Side Body Stretch  → 3 Legged Dog → Hip Circles (Left)
• Side bend (R +L)
• Forward fold →  Ragdoll → Mountain pose
   

Flow:

• Vinyasa → 3 Legged Dog → Scorpion Dog → Low Lunge (3 breaths) → Half Split(3 breaths) → Extended Side Angle (3 breaths) → Skandasana (2 breaths) → Runner’s Lunge → High Knee Raise (left knee) → Figure 4 (2 breaths)
• >Repeat on left side
• Vinyasa → 3 Legged Dog → Scorpion Dog → High Crescent Lunge (2 breaths) → Warrior 2 (2 breaths) → 5 Pointed Star → Skandasana (2 breaths) → High Knee Raise (right knee) → Eagle Pose (3 breaths, optional elbows to knee) → Chair Pose (2 breaths)→ Optional Crow Pose
• Finish in Mountain Pose, Hands to Heart