This 15 minute yoga practice opens up the whole body and engages the core. I’ve been using this yoga sequence when I just need a pick me up from sitting or as my opening series for a full one-hour practice. It relieves me of the little tightness I feel in my shoulders, neck, and hamstrings, leaving me energized. I recommend you have two blocks and a strap handy, but if not, we have modifications.
When I use this for a longer practice, I find that this sequence prepares me to start practicing my handstands. My wrists feel ready, my core activated, and my shoulders open enough. So if you’re working on your inversions, you can certainly continue with a few inversion poses after the session.
I hope this sequence gives you the same sense of solace, peace, and openness it has given me the past few months.
Music and Yoga Video
Here’s the video you can watch on YouTube.
Here’s a playlist you can use if you want to add music to your practice.
Sequence
- Child’s pose
- Child’s pose with a twist (both sides)
- Child’s pose with bent elbows and with blocks option
- Cat-cow variation with focus on wrist and spine
- Modified push up
- Forearm stretch
- Side stretch (both sides)
- Side crunch
- Side twist
- Dolphin Round 1
- Shoulder flossing
- Dolphin Round 2
- Modified camel twist
- Downward facing dog
- Vinyasa
- One-legged dog (both sides)
- Knee to tricep
- Runner’s lunge
- Runner’s lunge twist and quad stretch
- Half-split
- Modified lolasana Round 1
- Modified lolasana Round 2
- Forward fold
- Standing
