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Yoga Flow

9 min8 movesGet Stretched
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Circuit 1

  • Sun Salutations

    Sun Salutations

    90s

    How to do it
    1. Stand tall at the top of your mat with your feet together and arms by your sides.
    2. Inhale and sweep your arms overhead, lengthening tall.
    3. Exhale and fold forward from your hips toward the floor.
    4. Inhale to a flat back, then step or float back and lower down with control.
    5. Inhale to lift the chest, then exhale up and back into a downward dog.
    6. Step forward, inhale to rise and sweep the arms up, then exhale back to standing.
    7. Repeat the sequence, flowing smoothly with your breath.

Circuit 2

2 rounds
  • Warrior I & II

    Warrior I & II

    60s

    How to do it
    1. Step one foot forward into a lunge with the back foot grounded and angled out.
    2. Bend your front knee, square your hips, and reach both arms overhead for Warrior I.
    3. Hold and breathe, staying tall through your spine.
    4. Open your hips and chest to the side and lower your arms parallel to the floor for Warrior II.
    5. Gaze over your front hand and hold, then step out and switch sides.
  • Triangle Pose

    Triangle Pose

    60s

    How to do it
    1. Stand with your feet wide, one foot turned out and the other slightly in.
    2. Extend both arms out to the sides at shoulder height.
    3. Reach toward your front foot, then lower that hand to your shin or the floor.
    4. Open your chest and reach the top arm toward the ceiling.
    5. Lengthen through both sides and hold, then switch sides.
  • Downward Dog

    Downward Dog

    60s

    How to do it
    1. Start on all fours with your hands slightly ahead of your shoulders.
    2. Tuck your toes and lift your hips up and back.
    3. Straighten your legs as much as is comfortable, forming an inverted V.
    4. Press the floor away through your hands and lengthen your spine.
    5. Let your heels reach toward the floor and relax your head between your arms.

Circuit 3

  • Child's Pose

    Child's Pose

    90s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.