Hi I’m Sofia and today I’m going to go through a short vinyasa sequence with you working on humble warrior and lizard pose these are both brilliant hip opening and shoulder opening poses which are nice to put into a vinyasa sequence or again can be done on their own so to start we’re going to start standing at the front of our mat in Tad Asana post Mountain Pose chose together heels together belly draws in and up shoulders roll back and down. And then inhaling sweep the hands higher look up towards the sky exhale fold forwards draw the belly in hinging at the hips take the hands down towards the mat inhale look up lengthen exhale step or jump back to high plank position chaturanga up dog and down dog then inhale your right foot up high to the sky exhale step it forward between your hands inhale come all the way up to Crescent lunge although we’re going to swim the hands forwards interlace them behind the back roll the shoulders back open up through the chest and exhale back a head all the way down towards the floor hands fall over the head as you snuggle your right shoulder inside your right thigh pressing down through the front set big toe. And it’s the heel of the back foot breathing three two and one inhaling come all the way back up sweep the hands. And then exhale take both hands down inside the right foot you’re gonna walk the right foot to the right a little bit with your left foot back a little bit so you’ve got a few variations here in lizard pose this is the first variation. So It comes breathe here. And just working on releasing the area to the outside of the right hip and allowing the shoulders to move forwards towards the front of the room. And the chest that sink down towards the mat, if you want to take it further you can start to bend the elbows maybe a little bit come down deeper maybe you can start to come down onto the forearms or for a balancing variation you can also take a bind here. So It’s nothing your right shoulder under your right thigh take your left hand behind you hold your wrists or your hands holding here for three two and one hit the hands back down onto the mat come back up straightening through the arms.
Yoga for Beginners Humble Warrior Lizard Pose Photo Gallery
And then you can step your right foot back come to downward facing dog lift up on the tippy toes roll all the way full its high plank chaturanga up dog and down darlin left side inhale left the high exhale to the left through between the hands inhale come all the way up present lunch time then swing my hands forwards interlace them behind the back roll the shoulders back inhale open the chest exhale fold all the way forward taking the head down towards the floor and fall over the head breathing here again for three pressing through the back heel to snugging the left shoulder down and one inhaling come all the way back up sweep the house aye-aye exhale take both hands down inside the left foot left foot to the left little bit we’re going to right foot back a little bit again I’m taking whichever variation you would like to maybe staying here maybe bend the elbows maybe coming down to the forearms or perhaps left shoulder underneath the left thigh right hand behind to bind breathing here for three all of these options can also be taken with the back knee down you’re feeling a little bit tired too and one wherever you are coming back onto the palms strengthen through the back leg. And then step the left foot back downward facing dog roll forward to high plank chaturanga up dog and down dog breed here for five lifting up through the sitting bones for shoulders relaxed away from the ears through pressing down into the heels two and one look towards the hands then beneath step both feet up behind the hands then inhale look up lengthen exhale to pull inhale sweep the arms wide come all the way up exhale thank you for coming through this short vinyasa sequence with me today, if you’d like to do. So you can comment below or you can subscribe of thank you very much and namaste.