Vinyasa Flow Workout Part 2

Standing in mountain pose bring your hands together in prayer position in front of your heart. Inhale extend your arms out to the side and up palms together exhale your hands down in front of your heart. Repeat 2 more times.

Inhale arms back up exhale swan dive forward and down to forward bend, inhale step your left foot back to lunge exhale to downward dog, inhale to plank exhale knees chest chin, inhale cobra, exhale push back to extended child' pose and up to down dog. Hold for 1 breath, inhale step your left foot forward to lunge exhale to forward bend. Inhale come up hands above your head exhale to mountain pose.

Repeat this again beginning with your right foot.

Inhale arms up exhale to forward bend, Inhale look up, exhale take 2 large steps back to plank exhale knees chest chin. Inhale up to cobra, exhale push directly back and up to the Downward dog and breath. Turn to your right and bring your right knee to the floor, raise up your left arm for the side plank variation. Take 3 breaths and turn to the other side. Come back to downward dog. Inhale take 2 large steps forward look up and lengthen exhale forward bend. Inhale bend your knees into Awkward squat pose and hold for 3 breaths. Come up to mountain pose.

Bend your knees and come into the awkward squat pose again, Exhale straighten your legs and down to a forward bend, inhale look up, exhale 2 steps back to plank and down to knees chest chin, Inhale to cobra, exhale downward dog.

Turn your left heel in and press it back, step forward with your right foot, come up to warrior 1 for 5 breaths.

Open your hips to the left,. extend out your arms into the Warrior 2 pose for 5 breaths. Place your right hand on your right ankle or shin and straighten your right leg and bring your arm up into the triangle pose for 5 breaths, inhale come up, exhale bend into Warrior 2. Now bring you hands down to the floor, step the right foot back exhale to knees chest chin inhale to cobra and exhale to down dog. Breath for 3 breaths and repeat on the other leg.

Coming from Down dog take 2 steps forward and look up exhale to forward bend. Inhale reverse swan dive up exhale to mountain pose.

Step wide to your right feet parallel, turn your left foot, leg and hip and upper body to the right and bend into the right knee. Bring your left elbow to the outer right thigh and bring your hands into prayer for the revolving side angle lunge. Hold this for 5 breaths. Come up and repeat to the other side. Inhale come up exhale back to mountain pose.

Step wide to the right side, feet parallel. Inhale arms out to the side exhale take hold of your big toes with 2 fingers and your thumb, inhale look up and lengthen exhale bend your elbows and bring your head towards the floor for 5 breaths. If this is difficult then grab you elbows. Inhale look up and lengthen exhale hands to your hips, inhale come up exhale to mountain pose.

Step wide to the right side, feet parallel. Inhale arms out to the side exhale take hold of your big toes with 2 fingers and your thumb, inhale look up and lengthen exhale bend your elbows and bring your head towards the floor for 5 breaths. If this is difficult then grab you elbows. Inhale look up and lengthen exhale hands to your hips, inhale come up exhale to mountain pose.

Come into down dog. Bring your knees to the floor, interlock your fingers and place your elbows shoulder width apart on the floor. Inhale lift your hips up and press your elbows down for the head stand variation hold and breath. Now Bring your knees down and come back into the child's pose and relax. Place your hands on the floor and come up to downward dog.

Bend and slide your right knee forward and on the floor for the one legged pigeon pose. Inhale extend up your trunk exhale come forward, extend your arms on the floor. Hold for 10 breaths. Push back up to down dog and repeat on your left leg. Come back into down dog.

Step forward sit down