My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. I designed today’s sequence, Strength, to focus primarily on upper body strength, as well as core and legs.
- child’s pose
- dolphin pose
- dolphin plank
- feel free to move back and forth between dolphin and dolphin plank several times to really feel the effects of these poses!
- downward dog
- standing forward fold
- mountain pose
- 2 half sun salutes
- 2 basic sun salutations (emphasizing a hold in plank pose and lowering down slowly into chaturanga)
- standing sequence (taking a vinyasa after each pose):
- warrior 1
- warrior 2
- extended side angle pose
- repeat the sequence on the other side
- after the last vinyasa, stay in downward dog
- side plank
- downward dog
- crow pose
- seated forward fold
- in a comfortable seated position, take five deep breaths (or three-part breaths)
Note: Due to family circumstances this past week, I still haven’t practiced this sequence myself – if you try it, let me know how it goes!
To see other posts in this series of short yoga routines, click here.
Rox Does Yoga 