This inspiring sequence will stretch and strengthen the body while improving balance and core stability. Most importantly this mindful flow, gives you the time and space needed to set an intention allowing you to both be fully present in the moment and ultimately lead you to manifesting your desires.
TADASANA (MOUNTAIN POSE)
Stand with your feet together and your arms at your sides. Press your weight evenly across the balls and arches of your feet. Breathe steadily and rhythmically. Draw your awareness inward. Focus on the present moment. Let all worries and concerns fade away. Without expectations gently set an intention. It can be anything at all that you wish to desire, achieve, improve on or be. Keep your breathing smooth and even. Always using your breath as a bridge to the present moment and back into your intention. Hold the pose for 3-5 minutes, focusing your awareness inward on to the intention that you set.
(LOW LUNGE WITH QUAD STRETCH)
Step your left foot back to Low Lunge, dropping your knee to the ground. Plant your left palm into your mat in line with your right foot. Check that your right knee is directly above your right ankle. Inhale and extend your spine, on your exhale draw your belly button in to create space to twist to your right. Maintaining steady breath drop your right shoulder back and look up to the sky as your right hand to take hold of your back foot. Gently pull your right foot towards you, sink your hips and let your knee slightly fall open. Keep pressing into your right palm. Stay in the pose for 5-10 breaths, in and out through your nostrils.
VASISTHASANA (SUPPORTED SIDE PLANK)
Gently release your back leg as you keep your left palm pressing into the ground. Step your right foot back, coming to Plank position. Roll to the outer edge of your left foot and rotate your entire body reaching your right hand to the sky. Slide your right foot in front of you to support your body in a supported Side Plank. Inhale length into your right shoulder and rotate your hand as you extend your arm over your ear.
VIRABHADRASANA II (WARRIOR II)
Bring your right palm down to the mat, squaring your body to the ground and extend your right leg to Three-Legged Dog (you have the option to move through vinyasa). Step your right foot between your hands, rotating your left heel parallel to the edge of your mat, and line up the heel of your right foot with the heel of your left. On an inhale extend your arms out alongside your body, raising them parallel to the floor with your palms facing down. Softly set your gaze just over the middle finger of your right hand, and relax your shoulders down and away from your ears. Bend deeply into your right knee, making sure it stays tracking over your toes. Remain here for anywhere between 5 and 10 breaths.
UTTHITA TRIKONASANA (TRIANGLE)
On an inhalation straighten your right leg. Shift your left hip back so your tailbone and pelvis tilt toward the space behind your left foot. On an exhale reach your right hand forward as you extend and fold at your right hip. Keep your right ear, shoulder, and knee on the same plane as you turn your left palm forward, with your fingertips reaching toward the sky. Rest your right hand on your outer shin or ankle or use a block. Keep drawing down through the outer edge of your back foot and extend equally through both sides of your waist. Stay here for up to one minute with steady breath, bringing your awareness back to the intention you set anytime your mind wanders.
CAMATKARASANA (WILD THING/FLIP DOG)
Slowly rise back up to standing as you inhale in. Exhale as you cartwheel your right palm down into the ground. Square your right foot to the mat as you lift and extend your left leg and arm. Flip your dog bringing your left foot to the floor ,as you extend your left arm out over your ear. Keep actively pressing down into your right palm as you raise your hips towards the sky.
Flip your dog back to Downward Dog. Walk, step or hop your feet to the front of the mat and inhale back to Tadasana, bringing your hands to prayer and come back to your intention. Lower into a squat with your knees separated wider than your shoulders. Lean your upper body forward between your knees, rooting your palms into the earth. Slightly bend your elbows and press the backs of your arms into your inner legs. Lift your hips, lean forward, as you intensify the squeeze of your legs against your outer arms and engage your abdominals. Continue leaning your weight forward until your feet rise up off the floor. Press your palms firmly to the floor and with an inhalation straighten the elbows. The inner knees should be glued to the outer arms, high up near the armpits. Keep your gaze looking at the floor and hold the pose anywhere from 20 seconds to one minute.
Exhale and slowly lower your feet to the floor, coming all the way down on to your knees. Kneel upright with your knees hip distance apart. Rest your hands on the back of your pelvis, with your fingers pointing to the floor. Lean back with your chin slightly tucked toward your chest. If you are comfortable here, you can reach back and hold on to your heels. Lift up through your pelvis, keeping your lower spine long, and softly allow your head to drop back without straining or crunching your neck. Hold for 30-60 seconds.
BALASANA (CHILD’S POSE)
Inhale your hands back to your front hips, leading with your heart, and lift your torso by pushing your hips down toward the floor. Continue sending your hips back towards your heels, lowering and resting your forehead on the floor as you either extend your arms or rest them alongside your body. Bring your awareness back to your breathing and visualise your intention coming to fruition, knowing that with consistency and the proper state of mind you will achieve all that you set out to. Remain here for 3-5 minutes.