Anywhere, Anytime Yoga Flow

By 24Life

Yoga moves that you can do anytime, anywhere will help increase your flexibility, improve your core strength and unleash energy for your body and your mind. This flow comprises 14 poses that will get you on your way to calm energy when you need it most.

1. Seated Heart Breaths

  • Sit tall, one hand on your heart and one hand on your belly.
  • Breathe deeply to create space in your body and in your mind, and set your intention for practice.

2. Seated Wrist Warm-Up

  • Sit tall, bring your palms together and rub them vigorously to generate heat.
  • Interlock your hands and fingers, pressing the base of your palms firmly together, and make circles with your wrists.
  • Rotate your wrists for several breaths in one direction and then the other.

3. Easy Side Stretch

  • Start seated with your ankles crossed and spine lifted.
  • Place your left hand on the floor with your elbow slightly bent.
  • Reach your right arm up, overhead and to your left.
  • Keeping both hips anchored and your core engaged, lean your torso to the left and pull your rib cage to your right.
  • Breathe slowly and deeply holding for five to 10 seconds.
  • Switch sides and repeat.

4. Cat/Cow

  • Start on your hands and knees with wrists directly under your shoulders, and knees directly under your hips. Your knees and shins should be hip-width apart and your fingers should point toward the top of your mat.
  • Center your head in a neutral position and soften your gaze downward.
  • Inhale and drop your belly toward the mat. Lift your chin and chest, and gaze toward the ceiling. Broaden your back across your shoulder blades and draw your shoulders away from your ears.
  • Exhale and draw your belly toward your spine, rounding your back toward the ceiling.
  • Release the crown of your head toward the floor and bring your chin to your chest.
  • Alternate between dropping your belly and rounding your back, five to 20 times.

5. Plank/Dog

  • Start in tabletop position. Stack your shoulders directly above your wrists and hips directly above your knees.
  • Tuck your toes under and straighten your arms and legs. Press your hips back and up into Downward Facing Dog. Keep your arms and legs straight to form an upside-down V. Spread your fingers wide with your middle fingers pointing to the front corners of your mat and your neck long from your spine.
  • Engage your core and press your heels down toward the floor.
  • Push off your feet and shift your weight forward to a high plank, keeping your arms straight and stacking your shoulders directly above your wrists. Don’t let your hips sag, and keep your body straight and strong.
  • Shift back and forth between Plank and Down Dog, keeping your hands and feet in position, five to 20 times.

6. Twisted Child’s Pose

  • Start on your hands and knees. Bring your feet together so that your toes are touching; your knees can be together or apart.
  • Sit your hips back toward your heels, engage your core and stretch your arms forward into extended Child’s Pose.
  • Walk your hands to one side, then to center, then to the other side, keeping your hips on heels and shoulders relaxed.
  • Take five to 10 breaths in each position.

7. Twisting Lunge

  • Start in a high plank and step your right foot forward between your hands.
  • Come up onto the ball of your left (back) foot and straighten your left leg.
  • Extend your right arm up toward the ceiling and follow your right hand with your eyes. Lengthen your sternum and twist open from your upper back, maintaining a straight line of energy through your right arm.
  • Take five to 10 breaths, then step back through to plank and switch sides.

8. Wide-Legged Forward Bend 

  • Stand tall and press your feet into the mat, engaging your inner arches. Place your hands on your hips.
  • Hinge forward from your hips and lengthen your spine.
  • Bring your hands onto the floor or to blocks if the floor is hard to reach. Keep the length in your spine and release your head to hang low, keeping your shoulders away from your ears.
  • Take five to 10 breaths. Place hands on your hips, keep your spine long and press your feet into ground as you lift your torso and return to start.

9. Half Frog Pose

  • Lie on your stomach and press your forearms against the floor to lift your head and upper torso.
  • Bend one knee and bring your heel toward your bottom.
  • Shifting your weight to the opposite forearm, reach back with your hand and clasp the inside of your foot.
  • Slowly rotate your elbow toward the ceiling and slide your fingers over the top of your foot so that the base of your palm presses into the top of your foot.
  • Press down to bring your foot toward your buttock, keeping your knee in line with your hip and releasing slightly as needed for comfort.
  • Take five to 10 breaths and then switch to the other side.

10. Seated Forward Fold

  • Sit up tall with your legs extended in front of you. Reach actively through your heels and flex your feet. (If your hamstrings are stiff, bend your knees slightly throughout the pose, until your flexibility allows you to straighten your legs without discomfort.)
  • Inhale and reach up, lengthening your spine. Exhale, hinging forward from your hip joints, keeping your torso lengthened and reaching to hold onto your shins, ankles or feet.
  • Hold for five to 10 breaths. Release by pressing your hips and tailbone down toward the floor and lift your torso, keeping your spine long to return to your starting position.

11. Inner Thigh Stretch

  • Lie on your back with your knees bent and feet on the floor. Let your knees relax and open out to the sides, and place the soles of your feet together.
  • Place your hands on your belly and heart. Take five to 10 breaths, then extend your legs one at a time.

12. Reclining Hip Stretch

  • Lie on your back and bring your right knee into your chest. Cross your right ankle over your left knee.
  • Thread your right hand through the gap between your legs and interlace your fingers behind your left thigh.
  • Gently draw your left thigh in toward the chest as you guide your right thigh away from you. Flex your feet and keep your left knee at a 90-degree angle. Take five to 10 breaths.
  • Lower your left foot to the floor, switch legs and repeat on the other side.

13. Reclining Twist

  • Lie on your back with arms outstretched, palms flat on the floor. Bend your right knee and cross your right foot over your left knee.
  • Exhale and drop your legs to the left as you twist your spine and low back and look to your right hand.
  • Keep your shoulders on the floor, close your eyes and relax into the stretch. Take five to 10 breaths.
  • Rotate your crossed legs back to center, switch legs and repeat on the other side.

14. Savasana

  • Stretch both legs out, lengthen your arms by your sides with your palms up, and relax your shoulders, eyes and your jaw.
  • Take a few deep breaths and rest completely and fully into the floor.

Video credit: LStockStudio, Shutterstock
Photo credit: AYAimages, Adobe Stock
GIFs: Tom Casey, box24studio
Hair and make-up: Chanel
Model: Tiffany Hamlin, 24 Hour Fitness


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