Summer Yoga Flow
June 21, 2018
Greetings to you, Lovely Soul! 😊
The new season of summer has begun and we welcome the abundant hours of daylight and sunshine. No matter whether you are escaping the heat, trying to stay warm or like to sunbathe, here’s a short yoga flow for you to practice this summer.
Take this flow outside or practice in the coolness of your home. Make sure to drink plenty of water and take breaks as needed. Move in your own pace.
Please listen to your own body, don’t do anything that causes you pain or doesn’t feel right, and if you take medications, please consult with your doctor before practicing. This written sequence does not replace a supervised yoga class.
Most of all, please enjoy the practice!
Let’s get started…
I recommend starting you practice by warming up your body with a few rounds of sun salutations. If you are not familiar with this practice, please feel free to contact me. In case you would like to jump right into the practice, make sure to modify as needed.
1. Mountain Pose Variation (Samasthiti)
Stand at the top of your mat with your feet hip-width apart. Root down through all four corners of your feet and lift up along your spine. Bring your hands together in front of your heart. If you like to set an intention for your practice, please take a moment to close your eyes and do so.
2. Upward Salute ( Urdhva Hastasana)
On your next inhale sweep your arms out, around and overhead. Keep your arms shoulder-width apart with your palms facing each other, or bring your palms to touch. If available, gaze up towards your hands.
3. Side Stretch
If your palms are touching, keep your hips and shoulders aligned and gently draw your lower ribs and belly in as you stretch (from above the waist) to the right. If your arms were shoulder-width apart, drop your right arm toward your right thigh and extend your left arm overhead in line with your ear. Breathe deeply into the side-stretch. Then come back to center and bring your hands back together in front of your heart.
4. Crescent Lunge (Anjaneyasana)
Come to stand at the top of you mat, feet parallel and hip distance apart. On your next inhale step your right foot back. (It’s optional to bring your right knee to the mat.)
Lengthen through your lower back as you reach your right heel back. Align your hips and extend your arms overhead. Keep hugging the inner thighs and outer hips in as you hold here for a few breaths.
5. Warrior II (Virabhadrasana II)
Spin your right foot flat onto the mat with your toes pointing towards the right front corner of your mat, and extend your arms out at shoulder-level. Lift up through the back inner thigh, with your feet in heel to arch alignment and your front knee on top of your ankle. Extend through your arms and breathe deeply.
6. Reversed Warrior
Drop your left hand to your back leg, as you extend your right arm up and over towards your back heel. Keep your thighs and belly engaged while breathing deeply into the side-stretch.
7. Downward Facing Dog (Adho Mukha Svanasana)
Bring both hands to the front of the mat and step both feet back into Downward Facing Dog. Bend your knees as needed, and feel free to gently move your hips and legs in any way that feels good to you. Then reach both heels down toward the floor (and they don’t ever have to touch) and draw your chest toward your thighs. Root down through your feet and hands and breathe deeply.
8. Repeat on the other side
Step both feet to the front of your mat and make your way back to Mountain Pose. Pause for a moment to revisit your intention. Then reach your arms up to Upward Salute and repeat the sequence on the other side.
Lie on your back and stretch your legs and arms out. Glide your shoulder-blades down towards your waist and lengthen your tailbone towards to heels. Allow your feet to flop open and palms to turn up.
Let your breath become natural. Allow your body to relax and your mind become quiet. Stay here for as long as you like.
When you feel ready to come up, bend your knees, roll over to one side and gently press yourself up to seated. Place your hands into your lap or on your thighs and take some deep breaths. Bring your awareness within and notice how you feel.
May this this practice bring joy to your heart, peace to your mind and harmony to your body.
Let me know what you think. Please share your thoughts, insights, ideas and comments on the Mendocino Healing webpage, Facebook, Instagram, or via email.
It’s time to connect with your heart and shine your light brightly! Enjoy your day and have a wonderful summer! ✨🌞✨
Many blessings from my heart to yours 💖
Tanja Alexandra Kern