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 into the staff posture.

Bend your left knee out to the side for the head to knee pose, catch hold of your right foot or ankle. Inhale look up and lengthen exhale fold over your right leg and breath. Repeat on the other leg.

Bend your left knee back and cross your right knee over for the sage twist. Inhale stretch your left arm up exhale the elbow over your right thigh for the sage twist. Inhale elongate your spine exhale twist to the right. Hold and breath for 5-8 breaths. Inhale face front exhale gently to the left. Repeat on the other side.

Now come into the boat pose with knees slightly bent or straight, arms parallel to the floor and hold for 5 breaths. Cross your legs and come back into the downward dog pose. Bend your knees and turn over to lye on your back.

Place your feet parallel on the floor come up to the bridge pose palms pressed into the floor for 5 breaths. Come down and relax. Repeat and this time try to place your hands behind your waist or press the palms on the floor. Hold for 5 breaths. Inhale raise your right leg to the sky for 3 breaths, exhale down and repeat on the other leg. Bring your knees into your chest.

Stretch your right leg up, take hold of your hamstring or calf and extend the left leg along the floor. Stretch for 5 breaths and repeat on the other leg.

Bring both of your knees to the left for the reclining twist pose hold and breath. Repeat on the right side.

Place two blankets under your hips and raise up your legs towards the sky to relax and your sacrum and invert your legs up to the sky. Hold as long as it feels comfortable.

Come down remove the blankets and lie down for 10 minutes in the relaxation posture.

Watch our film on relaxation for yoga, for more tips and advice on getting the best out of relaxation.

You can practice this routine daily or watch our other workouts for a varied schedule. Remember to print out the text version of this film for the complete instructions of this workout.