04/08/2023
Here's a 20-minute yoga flow for all my followers out there:
1. Start in a comfortable seated position, take a few deep breaths, and center yourself.
2. Begin with some gentle neck stretches. Slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold for a few breaths, then repeat on the left side.
3. Move into a tabletop position on your hands and knees. Inhale, arch your back, and lift your head and tailbone for Cow Pose. Exhale, round your spine, and tuck your chin for Cat Pose. Flow between these two poses for a few rounds, syncing your breath with the movement.
4. From tabletop, extend your right leg back and lift it up for a modified Downward Dog. Hold for a few breaths, then switch to the left leg.
5. Step your right foot forward between your hands into a low lunge. Lift your torso up, reaching your arms overhead for Crescent Lunge. Hold for a few breaths, then switch to the left leg.
6. From Crescent Lunge, bring your hands down to the mat and step back into a plank position. Hold for a breath or two, then lower down into Chaturanga, keeping your elbows close to your sides. Inhale, lift your chest for Upward Dog, and exhale, lift your hips for Downward Dog.
7. Step your right foot forward again, this time into Warrior II. Extend your arms out to the sides, gaze over your right fingertips, and sink into a deep lunge. Hold for a few breaths, then switch to the left leg.
8. From Warrior II, straighten your front leg and reach forward, bringing your right hand down to your shin or a block for Triangle Pose. Extend your left arm up towards the ceiling and gaze up. Hold for a few breaths, then switch to the left side.
9. Come back to Downward Dog, then lower your knees to the mat and sit back on your heels for Child's Pose. Take a few breaths here to rest and relax.
10. Slowly come up to a seated position and extend your legs out in front of you. Inhale, reach your arms up, and exhale, fold forward into a seated forward bend. Hold for a few breaths, then slowly come back up.
11. Finish the flow by lying down on your back for Savasana, or Co**se Pose. Allow your body to completely relax and let go of any tension. Stay here for a few minutes, focusing on your breath and enjoying the stillness.
Remember to listen to your body and modify any poses as needed. Enjoy your yoga practice!
