Warming the Body
This vinyasa is most most beneficial after a workout when the body is still warm and supple. It is recommended that you complete 5-10 rounds of sun salutations to warm the body and prepare to go deeper in the flow.
Begin by flowing into Reverse Warrior pose for 5 deep breaths. Start on the right leg first by placing your right foot in front, slightly to the right, and your left foot out to the left at about 90 degrees. Try to find your alignment by squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms, turning your head to gaze at your front middle finger. Next find reverse warrior pose by extending the right arm up as you lengthen the left arm down and back, stay here for 5 deep breaths. From reverse warrior gently move into Goddess pose.
Stand with the feet 3-4 feet apart, and take a deep squat pose. Turn the feet out to 45 degrees as you bend the knees over the toes squatting down.Try to press the hips forward and open, as you press the knees back. Relax the shoulders down the back as you open through the chest center. Stay in the pose for 10-15 deep breaths. Begin to add a vigorous breath practice to the Goddess pose. Inhale through the nose and exhale with force through the mouth, making a “ha” sound. Take 20 -25 breaths in this practice. Use the different arm variations to deeper your practice.
From Goddess pose come to a squatting position and reach underneath to bind your arms. Find your “drishti” or focus point as you shift your weight into your right leg (the unbound leg). Slowly begin to bring yourself up to a standing pose. Stay here or go deeper and extend the bound leg up by pointing the toe and lengthening through the spine. Hold the pose for 5-10 deep breaths.
Repeat the vinyasa on the other side for 2 full cycles of the flow.