Day 6 – Yoga

Equipment Required

Yoga Mat

Yoga Flow

• Back to Follow Along

Circuit 1

• Perform for 1 Lap

1. Start seated – Eyes closed 1 minute set intention

• Back to Follow Along

Circuit 2

• Perform for 2 Laps

1. Seated Rocking Bear – 15 Each
2. Shinbox – 15 Each
3. Shinbox to Tripod Overhead Reach – 8 Each
4. Pigeon – 1 Minute Each

• Back to Follow Along

Circuit 3

• Perform for 1 Lap

1. Plank – 30 Seconds
2. DownDog
3. Inch Feet to Forward Fold
4. Forward Fold (exhale)
5. Lengthen Spine (inhale)
6. Step Back to Chatturanga (exhale)
7. Pull Through to Up Dog (inhale)
8. Down Dog (exhale) – Hold 5 Breaths

• Back to Follow Along

Circuit 4

• Perform for 3 Laps

1. Lift Right Leg (inhale)
2. Reach Right Leg Through (exhale)
3. Reach Left Arm Long (inhale)
4. Step Left Leg Over the Right Leg, Hands to Prayer, Raise to Warrior 3 (exhale)
5. Hold Warrior 3 – 3 Breaths
6. Take Right Knee to Left Calf, Right Foot and Right Hand to Floor, Left Arm Long
7. Step Back to Plank w/ Right Leg Through
8. Lift Right Leg Off Floor and Back to Three Legged Dog (exhale)
9. Take Right Foot Back to Floor and Back into Down Dog – Hold 2 Breaths
10. Lift Left Leg Through (inhale),
11. Reach Left Leg Through (exhale)
12. Step Right tLeg Over Left Leg, Hands to Prayer, Raise to Warrior 3 (exhale)
13. Hold Warrior 3 – 3 Breathes
14. Take Left Knee to Right Calf, Left Foot and Left Hand to Floor, Right Arm Long
15. Step Right Leg Over Left, Left Foot and Left Hand to Floor, Right Arm Long
16. Step Back to Plank w/ Left Leg Through
17. Lift Leg Off Floor and Back to Three Legged Dog (exhale)
18. Take Left Foot Back to Floor and Back Into Down Dog – Hold 2 Breaths

• Back to Follow Along

Circuit 5

• Perform for 1 Lap

1. Knees to Floor and Into Child’s Pose
2. Raise Up to Finger Tips and Crawl Hands Over to the Right – Hold 5 Breaths
3. Crawl Hands Over to the Left – Hold 5 Breaths
4. Crawl Hands to Middle and Turn Them to the Ceiling – Hold 5 Breaths
5. Shavasana – 2 Minutes