A special thanks to Alyssa Brown for her contribution to sequence design and illustration.
Cat & Cow Pose
- Come onto your hands and knees.
- Align your shoulders over wrists.
- Ensure your knees are under your hips.
- Inhale as you lower your belly.
- Push your chest forward & gaze up.
- Exhale as you hug your low belly in.
- Push your mid-back up and tuck your chin.
- Repeat these two movements 10 times.
Child’s Pose
- Draw your big toes to touch.
- Bend your knees and sit your hips onto your heels.
- Separate your knees out wide.
- Walk your hands forward and rest your forehead on the mat.
- Hold for 5 breaths.
Ragdoll Pose
- Step your feet to hip width with toes facing forward.
- Bend your knees.
- Drape your torso onto your legs.
- Grab opposite elbows with your hands.
- Relax your neck.
- Hold for 5 breaths.
Downward Dog
- Find a hands and knees position, with toes tucked.
- Ensure your hands are placed at shoulder width.
- Keep your knees bent and lift your hips high.
- Hug your low belly in.
- Push into your hands.
- Allow your spine to lengthen and straighten.
- Keep your knees bent if you feel tension.
- Bring your head to neutral.
- Hold for 5 breaths.
Low Lunge
- Step into a low lunge with your right foot in front.
- Align your right knee over your right ankle.
- Lift your torso up and extend both arms to the sky.
- Hold for 5 breaths.
- Repeat on the left side.
Half Splits
- Start in a low lunge position with your right foot in front.
- Ground your left shin to the ground.
- Straighten your right leg.
- Curl your right toes back toward your face.
- Pull your right outer hip back.
- Keep your spine long.
- Hold for 5 breaths.
- Repeat on the left side.
Tuck N Curl
- Draw your feet together.
- Bend your knees.
- Bring your fingertips to the ground.
- Curl your body into a ball.
- Lower your hips toward your heels.
- Rise high onto your toes.
- Tuck your chin down.
- Hold for 5 breaths.
Low Lunge + Hip Flexor Twist
- Step into a low lunge with your right foot in front.
- Align your right knee over your right ankle.
- Lift your torso up and extend both arms to the sky.
- Drive your tailbone down.
- Push your left outer hip forward.
- Draw your low belly in.
- Engage your left glute muscle.
- Twist your torso to the right.
- Extend your arms out wide.
- Hold for 5 breaths.
- Repeat on the left side.
High Plank
- Press your palms into the ground.
- Align your shoulders over wrists.
- Pull your belly in.
- Step your legs back straight.
- Form a push-up position.
- Hold for 5 breaths.
High Crescent + Arc
- Step into a lunge with your right foot in front.
- Ensure your feet are at hip width.
- Guide your tailbone down.
- Draw your belly in.
- Extend your arms up overhead and clasp your hands.
- Cross your thumbs and extend your index fingers.
- Arc to the right.
- Drop your left knee down for more support.
- Hold for 5 breaths.
Standing Separate Leg Twist
- Come into Standing Separate Leg Stretch.
- Place your left hand under your face on the mat.
- Extend your right arm straight up to the sky.
- Gaze up at your right arm. If this bothers your neck, gaze down.
- Keep equal weight in both feet and keep your hips neutral.
- Twist from above your navel.
- Hold for 5 breaths.
Warrior 1
- Start standing with your feet at hip width.
- Step your left foot back, angle it at a 45-degree angle.
- Lunge into your right knee.
- Drop your tailbone down.
- Pull your right hip back and left hip forward.
- Reach your arms up overhead.
- Hold for 5 breaths.
Warrior 2
- Step your feet out wide beyond shoulder width.
- Turn your right toes forward and back toes to a 90-degree angle.
- Lunge into your right leg.
- Push your right knee toward your pinkie toe.
- Engage the muscles in your back leg.
- Pull your navel in.
- Extend both arms out horizontally.
- Gaze over your right fingertips.
- Hold for 5 breaths.
- Repeat on the left side.
Triangle Pose
- Keep both legs mostly straight.
- Reach your torso forward over your front leg.
- Expand your arms out wide like wings.
- Gaze up toward your top arm. If this bothers your neck, look forward or down.
- Pull your belly in.
- Hold for 5 breaths.
- Repeat on the left side.
Reverse Triangle
- Stand with feet just beyond hip width.
- Turn your right toes facing front.
- Straighten both legs.
- Extend your right arm to the sky and look up.
- Hold for 5 breaths.
- Repeat on the left side.
Standing Forehead to Knee Prep
- Stand with your feet at hip width.
- Bend your right knee and lift your right leg up.
- Grab onto your right shin.
- Hug your right knee into your body.
- Hold for 5 breaths.
- For more intensity, grab beneath the arch of your right foot.
- Repeat on the left side.
Horse Pose
- From a Warrior 2 position with a right leg lunging.
- Reach forward and rest your right forearm on your right leg.
- Draw your left arm behind your low back.
- Gaze up toward your top shoulder. If this bothers your neck, gaze forward or down.
- Hold for 5 breaths.
- Repeat on the left side.
Lateral Lunge
- Start with your feet out wide beyond hip width.
- Keep your feet parallel to one another.
- Lunge into your right knee, ensuring your toes are turned in.
- Send your hips back.
- Keep your left leg straight.
- Push the outer edge of your left foot into the mat.
- Press your palms into one another in front of your chest.
- Hold for 5 breaths.
- Repeat on the left leg.
Tree Pose
- Stand with your feet at hip width.
- Raise your left foot to your right calf.
- Turn your left knee out to the left.
- Balance on your right leg.
- Press your palms into one another in front of your chest.
- Hold for 5 breaths.
- Repeat on the left leg.
Eagle Pose
- Send your right arm under your left.
- Either give yourself a hug or wrap your wrists.
- Bring your right leg up and over your left.
- Sit back as if sitting into a chair.
- Hug your low belly in.
- Hold for 5 breaths.
- Repeat with the left arm under right and left leg over the right.
Standing Quad Stretch
- Stand up straight with your feet at hip width.
- Ensure your toes face forward.
- Stand on your right leg.
- Bend your left knee.
- Grab the inner arch of your left foot with your left hand.
- Ensure that your left hand is turning out.
- Use the strength of your left arm to pull your left heel in.
- Extend your right arm high or place it on a chair for more support.
Hinged Crescent or Low Flyer
- Step your right foot forward into a lunge.
- Ensure your right knee is directly over the right ankle.
- Engage your back leg.
- Hinge your torso forward.
- Reach your arms out wide & bend your elbows.
- Hold for 5 breaths.
- For more intensity, lift your back foot off the ground.
Prayer Twist Pose
- Bring your feet together to touch.
- Sit your hips back.
- Keep your knees aligned.
- Press your palms into one another.
- Twist to the right.
- Hook your left elbow on your outer right leg.
- Keep your belly firm.
- Push into your left elbow.
- Gaze over your right shoulder.
- Hold for 5 breaths.
- Stand tall, relax your legs.
- Repeat on the other side.
Forward Fold + Calf Grab
- Bring your inner feet together to touch.
- Bend your knees.
- Fold your torso forward so that your belly connects to your legs.
- Grab your calves with your hands and pull your upper body down.
- Relax your neck and face.
- Hold for 5 breaths.
Bridge Pose
- Lie on your back.
- Place both feet on the ground at hip width.
- Lift your hips up.
- Push down into your palms by your sides.
- Use your leg muscles to hold your hips up.
- Hold for 5 breaths.
Bound Angle Pose
- Find a seated position.
- Bend your knees.
- Draw the soles of your feet to touch.
- Round your spine forward.
- Hold for 5 breaths.
Supine Figure 4
- Lie on your back.
- Bring the soles of both feet on the ground.
- Cross your right ankle onto your left upper leg.
- Hold here if you feel a stretch.
- For more intensity, clasp your hands behind your left leg.
- Use the strength of your arms to draw your left leg in.
- Hold for 5 breaths.
- Repeat on the left side.
Supine Twist
- Lie on your back.
- Draw your right knee up toward your right shoulder.
- Cross your right leg over your left.
- Place your left hand on your outer right leg.
- Twist to the right and gaze over your right shoulder.
- Relax your back.
- Hold for 5 breaths.
- Repeat on the left side.
Corpse Pose
- Lie on your back with your legs at hip width.
- Rest your arms by your sides at a 45-degree angle.
- Spin your palms to face up.
- Relax your head into the ground.
- Hold for 10 breaths.
