Yoga: Empower Flow
The below flow sequence is designed to empower you and feel great in your skin. This is a great sequence to do in the mornings or before a special occasion, when you need a bit more confidence.
- Mountain Pose (Tadasana)
How To: You can stand either with your feet flash together or hip distance apart. Standing tall, growing into the space above you. Place both hands on your heart and connect with yourself. Lift up through the crown of your head, releasing your shoulders down. This would be a good place to set an intention for yourself.
Release both hands next to your body, palms facing forward, shoulders released down. Take a moment to bring your awareness inward. Stay here for 5 breaths.
- Chair Pose (Utkatasana)
How To: Leaving your feet as they are, bend your knees and shift your weight into the heels. Inhale to reach the arms and chest up, exhale to lower your sitting bones down. Broaden the collarbones, lift through the sternum and shine your heart to the sky. Stay here for 3-5 breaths.
- Eagle Pose (Garudasana)
How To: Keep your legs in Chair Pose and extend your arms at your shoulder level. Bring your left arm over your right arm bend the elbows and wrap your arms. Either the outside of your hands can meet or your palms. Lift the elbows up while softening the shoulders down and away from the ears. Ensure that you keep your spine and neck long. Lift your right leg up, bend the knee and wrap it over your left thigh to come into full Garundasana. Squeeze the thighs and press your standing foot down. Stay here for 3-5 breaths.
- High Lunge with eagle arms
How To: Keeping your arms wrapped up, unwind your right leg and step it back into High Lunge. Engage your core as you lean forward and hover over your front thigh. Hug your inner thighs together for more stability, ensuring that you keep your front knee over your front ankle. You can lower the back knee down if you get tired or building up to high lunge. Stay here for 3-5 breaths.
- Warrior 3 with eagle arms (Virabhadrasana 3)
How To: Keep your arms as they are and lift your left leg up from the inner thigh into Warrior 3. Keep the breath strong, stay here for 3-5 breaths.
- Revolved half moon (Parivrtta Ardha Chandrasana)
How To: From Warrior 3, unwrap your arms and lower your right hand onto the mat. You can use a block to bring the ground closer to you. Turn your chest to the left, keeping your hip parallel to the mat. Inhale your left arm up towards the ceiling. If it feels comfortable in your neck, look to the left. Stay here for 3-5 breaths.
- Crescent Lunge
How To: Lower your right foot back onto the mat and lift your arms up by your ears, releasing your shoulders down. Inhale to lower your knee towards the floor (don’t let your knee touch the floor, keep it a little off the floor), exhale to straighten the leg again. Stay here for 3-5 breaths.
- Revolved Crescent Lunge (Parivrtta Anjaneyasana)
How To: Bring your hands together in your heart centre, lean your torso forward and twist, bringing your right elbow on the outside of the left knee. Open up through the chest, bringing your left shoulder back. Stay here for 3-5 breaths.
- Pyramid Pose (Parsvottanasana)
How To: Bring both hands to the top of your mat, framing your front foot and then straighten your front leg. Keeping a slight bend in both knees, don’t lock them! Inhale to come onto your fingertips, lengthen through the spine and exhale to extend over your front leg. Stay here for 3-5 breaths. Slowly coming back up to a standing position and step the back foot forward to meet the front foot.
Repeat steps 1-9 on the other side.
- Mountain Pose (Tadasana)
How To: You can stand either with your feet flash together or hip distance apart. Standing tall, growing into the space above you. Place both hands on your heart and connect with yourself. This would be a good place to set an intention for yourself. Release both hands next to your body, palms facing forward, shoulders released down. Stay here for 5 breaths.
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