10-Minute Yoga Sequence to Get You Back on the Mat
Have you been slacking with your workouts this summer? Here’s a quick yoga flow to get you back on track.
It’s Labor Day weekend and, for many of us, the holiday signifies the official end of summer. Say good-bye to the lazy days of sitting by the pool and hello to the busy holiday season! As fall begins, you may also realize that you have gotten off track with your yoga practice over the summer. It’s important to set new fitness goals for yourself at this time so you can get your body back in shape for the busiest time of the year!
Follow the yoga sequence below to ease back into your fitness routine. It’s simple but effective, and it will increase both your strength and your flexibility.
Beginning in Mountain Pose, swan dive into a Forward Fold.
Hold for a few breaths and then place both hands on the earth and step your left foot back into a Lunge. Drop your left leg to the earth, keep your hips squared, and then extend your arms to the sky. Hold for a few breaths.
Place both hands back on the earth and step your right foot back so that you’re in a Plank. Make sure that your hands are under your elbows, your core is engaged, and your heels are pushing back.
Do a Chaturanga by pressing back through your heels and drawing forward through your crown and chest. Then lower your arms in a ninety degree angle, so that you’re halfway to the floor. Hold for a few breaths.
Shift into High Cobra by spreading your fingers and pressing your palms into the floor. Rotate your shoulders back, push your upper body off the floor and straighten your arms while keeping your hips, legs and feet planted on the mat.
Transition into Downward Facing Dog, hold for a few breaths, and rest. Extend your left leg back and then bring it forward, placing it in between your hands and transitioning into a Lunge. Raise your arms to the sky and hold for a few breaths. Place your hands on the earth and step your left foot forward to meet your right and then transition into a Forward Fold.
Slowly rise to Mountain Pose and bring your hands up to prayer. Move into Chair Pose, holding for several breaths. From Chair Pose, move into a Forward Fold and then place your hands on the earth, hopping or stepping back into a Plank.
Repeat Steps 3-6 and then end in a restorative Child’s Pose.
All images courtesy of Fabletics.