Want to strengthen your quads and increase flexibility in your hamstrings and hips? Try this sequence of standing postures. It's great for runners, skiers, riders, and cyclists as a warm up. Hold each posture for longer than five breaths to open and strengthen even further.
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Want to know the names of the postures in the sequence? Then read more
Inhale - Lift your arms up
Exhale - Standing Forward Bend
Inhale - Look up and lengthen the spine
Exhale - 4 Limbed Staff (Chaturanga)
Inhale - Up Dog
Exhale - Down Dog
Inhale - Warrior 1 with the right foot forward
Exhale - Warrior 2
Inhale - straighten your front leg
Exhale - come into Open Triangle
Inhale - lift your torso up to standing
Exhale - bend your front knee, coming into Extended Side Angle (stay here or come into Bound Extended Side Angle)
Inhale - plant your palms and come into the balancing pose known as Eka Pada Koundinyasana
Exhale - Chaturanga
Inhale - Up Dog
Exhale - Down Dog
Now repeat the sequence on the left side.
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Emily And Fin
Thanks for this great sequence! Is there a preparatory pose or a variation for Eka Pada Koundinyasana 2 that I could use to work up to the full pose? I practice regularly but I don't think I'm quite there yet, and I would love to work toward mastering that balancing pose!
1I run and cycle and have a really tight lower body but I've been doing your videos for the last two weeks and I'm noticing better flexibilty, so thank you Miss Fit!
Tthe only thing I can't bear is the trippy hare krishna type music that goes with yoga, does anyone know of a DVD that I could buy which is accompanied by a rousing sound track which doesn't include chanting, singing whales or esoteric wailing?
2Holy COW! The balancing one is NEAT. I'm gonna try to do that everyday.
3This warrior sequence used to be my favorite when I started yoga. She makes it look so easy in the video, but it is SO HARD!
4Don't be fooled. This is hard. This is advanced yoga I wouldn't do arm balancing as a beginner. It takes time to move into a flow . Practice makes perfect though.
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