Hi I’m Sophie and today I’m going to take you through a small vinyasa sequence moving from lunch to pyramid pose and worry free and including something else’s image so to start off with we’re going to come to stand in front about that I want you to start in Tad Asana Mountain Pose so drawing the belly button in and up roll the shoulders back and down crown of the head reaching up toward the sky I’m going to start with normal Sun Salutation a.
So Inhale sweep the hands high look up towards the sky exhale folding forward draw in through the belly hinging at the hips take the hands down towards the mat inhale the foot lengthen through the spine exhale step back to a high plank position when they’re coming down through chaturanga up dog and downward facing dog inhale your right foot up high to the sky exhale step your right foot fall between the hands around his lunge inhale come move way up to a present lunch. So In your Crescent lunge you want to make sure your front knee is over your ankle pressing firmly through the back heel belly is engaged let me breathe here four three two and one then look forward step your back foot slightly up and slightly out to the side.
So In this position you want your hips Square towards the front of the room your back puts in at 45 degrees you’re gonna take your hands behind you either hold onto your elbows or, if it’s available to you today you can also take reverse press and from here we’re gonna inhale small backbend roll the shoulders back exhale fold forwards draw in through the belly keep the spine long coming all the way down to take the tummy towards our fine nose towards the knee when you’re in this position stir your left hip back towards the back wall look towards your big toe again engaging through the belly as you even out the weight between your feet.
Simple Yoga Exercises – Lunge Pyramid Pose Warrior 3 Photo Gallery
If your hands are in prayer then press the palms firmly to lift the elbows a little bit more really three two and one inhaling come all the way back up exhale release your hands draw your left knee into your chest take your hands up towards the sky turn exhales slowly starting to tell yourself towards bringing through the belly flex the back foot letting out through the hips as you come here to your warrior three really pressing into that back heel super easy three two and one inhaling slowly make your way all the way exhale place it sit down on the mat website inhale sweep your hands high up up towards the sky exhale folding forwards drawing in through the belly take the hands all the way down toward the mat inhale look up lengthen through the spine exhale step back to high plank position lowering all the way down through chaturanga up dog and down dog inhale left behind the sky exhale. So the left foot through runners lunge inhale come all the way up to Crescent lunge breathing here again for three pressing through your back heel to front knee over the ankle and one stepping your back foot up and out to the side again square the hips towards the front of the room back foot in 45 degrees then take hold of your elbows or take your hands in prayer. And then in house more back then roll the shoulders back exhale fold floors draw the belly in pump all the way down taking the tummy towards my nose towards the knee breathing here as you look towards your big toe steer the left hip back or three even wait between the feet tube and inhaling come all the way back up exhale release your hands inhale draw your right knee into your chest.
And then take the hands up towards the sky. And then folding all the way forwards flexing the back foot leveling out through the hips to breathe here three two and one coming all the way back up draw the knee into the chest and place the right foot down on the mat release the hands down fire site thank you very much for doing that short vinyasa sequence with me today I hope you enjoyed it it can be popped into any form vinyasa sequence we could just do it a few times on its own in the morning, if you have any questions do ask below, if you’d like to subscribe, if you can do so well thank you very much I must say.