You’ve been practicing it all month with us and here are some refreshers so you can take it with you on your holiday break! Read it through then off you FLOW! Or maybe a little elf will read it aloud to you while you move! Oh, and there’s an awesome Spotify playlist to go with it (thanks for the tunes Tejal!).
Start seated: 3X cat/cow, lateral bend, easy seated twist. Come to all-fours then push back into Downward-Facing Dog and pedal the feet a few times.
Step right foot forward to Low Lunge, keep the back knee lifted. Lift the right arm into the sky-take a twist. Lower the back knee to the earth, shift the hips backwards and come into Ardha Hanumanasana (half splits). Repeat on opposite side.
Hold Downward-Facing Dog for a few breaths before slowly walking forward to the front of the mat. Come to a half lift with a flat back, then forward fold. Roll up, vertebrae by vertebrae and arrive in Tadasana.
1X Surya Namaskara with low lunge.
1X Surya Namaskara with high lunge.
From Tadasana sink into Utkatasana (fierce pose) then forward fold into Utanasana.
First flow: hop or step to Down Down, flow through a vinyasa or hold your dog.
Rise to Warrior 2, straighten the front and move into Trikonasana (Triangle Pose). Cartwheel arm forward and around into Prasarita Padotanasana (wide-legged forward fold).
Then walk hands back to the front of the mat until you arrive in low lunge. Step your back foot forward until back heel is rooted, then straighten front leg. Keep the spine reaching forward or fold for Parsvotanasana (Standing Single Leg Forward Bend Pose). Come back to a flat spine and twist into Revolved Triangle.
Release hands to the floor either side of your front foot and step back (Option to vinyasa or hold Down Dog before repeating on the other side).
Hop or walk to the front of mat and begin second flow.
Repeat First Flow, then add on:
Shift weight forward into right leg, lift the back leg and arrive in Warrior 3. Come up to stand with left knee drawing into your chest and then straighten the left leg out in front of you. Hold for four breaths then move back to Warrior 3.
Bring hands to the floor for Standing Splits (option for handstand hops). Hop back into to 3-Legged Dog or step to Down Dog and skip the vinyasa.
Repeat other side.
Hop or walk to front, roll up to Tadasana.
Right side: Expand into Dancer Pose then transition into figure four stretch (option to fold forward and hold or take an arm balance like Crow or Flying Pigeon). Repeat on left side.
Swan dive to Utanasana. Step to Down Dog and melt into Child’s Pose.
Take Pigeon Pose on both sides using props as needed for real comfort.
Come to lie on your back with knees bent and take an easy reclined twist. Drop knees to the left first, then the right
Finish with Savasana or yogis’ choice of restorative pose.