Day 2 – Yoga Flow

Stand with eyes closed for 1 minute, set your intentions

Arms overhead to forward fold
Lengthen spine
Arms overhead – palm to center
Arms overhead to forward fold
Lengthen spine
Repeat 3 times total

Hands down, forward fold, 1 full breath
Squat, 1 full breath
Repeat sequence 8 times total

Squat all the way to floor
90/90 supported shifts, 25 each
Left Janu Sirsasana, 2 minutes
Right Janu Sirsasasana, 2 minutes
90/90 supported shifts, 25 each
Left hurdler’s stretch, 1 minute
Right hurdler’s stretch, 1 minute
Pull both knees into chest and roll onto back
Alternate pulling knees to chest, 8 each

Return to center
Bend knees, keep feet on floor
Extend knees taking soles of feet to ceiling
Planterflex to dorsiflex, 15 times
Dorsiflex ankles and spread toes, hold 30 seconds
Make way into gentle plow pose, hold 90 seconds
Slowly return to your back
Make your way to dandasana
Hold dandasana, 30 seconds
Make your way to your stomach
Hands on forehead, lift legs off floor, 5 times 5 seconds each hold
Sphinx pose, 30 seconds
Seal pose, 30 seconds

Lower forearms down to return to sphinx
Keep right forearm down, reach left arm out, 15 seconds
Switch left forearm down, reaching right arm out, 15 seconds
Switch back to right forearm down, reach left arm back
Bend left leg and grab your ankle, 30 seconds
Release slowly and switch sides, 30 seconds
Release slowly, come to prone and press up to plank
Hold plank, 30 seconds
Walk hands back into foreword fold
Hold forward fold, 30 seconds
Arms overhead and lower to chair pose, hold chair 30 seconds

Hands down to forward fold, 1 full breath
Squat, 1 full breath
Repeat 8 times total

Arms overhead to forward fold
Lengthen spine
Arms overhead – palms to center
Arms overhead to forward hold
Lengthen spine
Repeat 3 times total

Arms overhead to standing
Stand with eyes closed, 2 minutes