Mandala Vinyasa 2
A.
Warrior 3
Standing on the left leg, begin to straighten the right leg behind you and lift into Warrior 3 Pose. Stretch the arms and lengthen the trunk forward as you extend the right leg back behind you. Fire up the abdominal area to support your body in the pose. Stay in the pose for 5-10 deep breaths. Next reach the arms out in front of you, finding your balance on one leg. Stay in the pose for 5-10 breaths and repeat on the opposite side.
B.
Triangle Pose Mandala
From Mountain Pose, begin by stepping back your left leg into Triangle Pose. Reach the right arm forward as you draw the right thigh upwards, then tuck the hip in as you come forward and down. Bring the right hand down to your shin or ankle, if you are tighter in the legs use a block for support. Feel the left shoulder stack on top of the right, as you open the chest and lengthen the left hand up towards the sky. When you find your balance begin to take your gaze up towards the left hand. Stay in the pose for 5-10 breaths and repeat on the opposite side.
C.
Standing Balance Pose
Coming back to a standing Mountain Pose at the back of your mat to continue the Mandala begin to stand tall on the left foot begin as you lift the right foot up. If you have the flexibility grab the big toe with the first two fingers and thumb of the right hand. Bring the left hand to the hip for balance and support. If you need a strap for this pose simply wrap it around the foot and stretch the leg out and up in front of you. Next begin to extend the lifted leg out to the side as you turn to look over the opposite shoulder. Stay in the pose for 5-10 breaths and repeat on the opposite side.
Continue to flow in the Mandala remembering to come into child’s pose on your mat when you need to rest. You will end the 2nd side of the Mandala facing towards the font of your mat. Repeat the entire Mandala for 2-4 full revolutions. **(If you get mixed up in the flow or forget a pose, just continue to be mindful and come back to the breath and have fun!)
