Your Go-To Yoga Sequence

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Regardless if you are a newbie or a seasoned yogi, it’s always helpful to have a complete yoga flow on hand.  Although there aren’t “rules” when it comes to yoga, it is helpful to select a sequence that targets different areas of your body, rather than singling out one.  Below, I will share with you a well-rounded sequence that will strengthen, tone, and invigorate not only your body, but also your mind.

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Horse pose/Vatayanasana: This pose targets the stabilizing muscles in the pelvis, inner thighs, deep hip rotators, hamstrings, quads, shins, calves and the arches of the feet.  We increase pelvic stability and reinforce a neutral spine in this position.  Stand with feet about 4 feet apart facing forward, and then bend both knees until you sink down as low as possible.  Achieving a 90-degree angle is the goal! Hold this pose while keeping your hands in prayer position in front of your chest.  Squeeze in as tight as you can, holding your stomach in while tucking your pelvis under.  Hold for 5-7 breaths.

 

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Warrior 2/Virabhandrasana 2: This pose strengthens your legs and arms while opening up your chest and shoulders.  It also contracts your abdominal organs.  Your breath needs to be regulated, and your focus should be on the expansion of your arms, which will improve your patience.  Keep the feet about 4 feet wide, with the front knee at a right angle and the back leg straight.  Stretch the hand straight into opposite directions and turn your face to gaze over your front hand.  Gaze out over your middle finger.  Try to sink into your front knee while keeping your upper body lifted.  Hold for 5 breaths.

 

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Reverse warrior: This position tones and strengthens your legs, improves lung capacity, and stretches the front of the body.  Starting from warrior two pose, reach your front palm up to the sky and backwards while lowering your other hand down your hind leg.  Make sure not to collapse into the back of your body.  Hold this for 3 breaths.

 

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Triangle / Trikonasana: The triangle pose brings your body many benefits. For example, it improves the flexibility of your spine; it helps with the alignment of your shoulders, and it relieves back pain and stiffness in the neck area.  Don’t forget, you need to practice each pose on the left and right side!  The main benefit from this pose is lengthening out your legs and improving your posture.  Stand with your feet about 3 feet apart and keep your legs straight.  The front foot should be pointed forward while the back foot is pointed at a 90-degree angle.  Keep your back flat and tilt forward over your front leg.  Reach your top arm straight to the sky, bringing the bottom arm to your leg.  Hold for 3 to 5 breaths.

 

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King dancer: This pose strengthens your legs, improves balance and core strength, and also stretches your shoulders.  Stand straight and reach down, grabbing the inside of your right foot.  Kicking your right foot into the air, reach your left arm forward and tilt from the waist, allowing your foot to reach your hand.  Hold for 3 to 5 breaths, or as long as you can balance.

 

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Lotus pose: This is a hip opener, which eases menstrual pain for women and lowers anxiety and stress.  Simply sit in a cross-legged position on a flat surface.  While keeping your spine tall, anchor your pelvis and stretch up through the crown of your head.  Make sure to sit upright with your spine straight.  This allows your mind to stay calm.  The first step towards meditation involves following the air in and out of your lungs.  Breathing should be slow and deliberate, requiring complete focus.  You may hold this position indefinitely!

Laura Conley, Fabletics Master

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22 Responses
  • Dawn Tomberlin
    March 24, 2016

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    March 24, 2016

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  • Dyana Elorriaga
    March 24, 2016

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    March 24, 2016

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  • Dyana Elorriaga
    March 24, 2016

    Agnieszka Antoniak
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    LikeReply · More · 11 hours ago

  • Dawn Tomberlin
    March 24, 2016

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    March 24, 2016

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  • Fabletics
    March 25, 2016

    Apologies for any confusion Dyana. While it is true that customer service given to an individual (based on issue and restrictions) is subjective to an extent, please now that all customers and their issues are treated with utmost import and respect. We do our very best to provide the best care and resolution possible to all of our members, no matter the issue. As to the quality of clothing, please know that we only source not only cost effective but also the best materials possible. We aim to provide all of our customers with quality athleisure apparel. In the event though that any of our customers (Guest or VIP Members) is not happy with their purchase(s), for whatever reason, we would be more than happy to assist with their return for a replacement, exchange of item or a store credit.
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  • Donna Lang
    March 25, 2016

    Customer service is terrible – the woman I spoke to was rude, bored, and didnt resolve my issue. She basically tried to force me to keep my fabletics membership that I wasnt even aware I signed up for. I made the mistake of not reading between the lines, bought an item – paid for it – got the item – like the item, but a month later got charged 50 dollars for a membership that I dont want.

  • Jana Ghidossi
    March 25, 2016

    Just had the absolute worst experience with the customer service person. Trying to get to talk to a human being is extremely time consuming and when you finally do you barely understand them and then…. The reprimand you for cancelling your account after they’ve been charging my credit card erroneously. Unbelievable. Company sucks

  • Jana Ghidossi
    March 25, 2016

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    March 25, 2016

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    March 25, 2016

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    March 25, 2016

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  • Fabletics
    March 26, 2016

    Hi Donna. Sorry to hear that. Do you by any chance remember the name of the person you have spoken with? We’d also like to know if your issue has been resolved. If not, kindly send us a PM with your account info so we could look into this for you as well.
    Please know that becoming a VIP is optional. If you select the Guest option, you can be assured that you won’t have to come back to skip. As a VIP Member, there is no obligation to purchase monthly and credits are absolutely optional. You may opt out by skipping the month between 1st-5th and you won’t be billed. If no action is taken, a credit of $49.95 is placed in your account which you can use towards any item online. You may also check how the VIP program works by clicking this link: http://www.fabletics.com/index.cfm?action=home.how_it_works -Nikki M.

  • Dawn Bamford
    March 27, 2016

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  • Karen Kirkland
    March 27, 2016

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  • Kayla Most
    March 30, 2016

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  • FL Support Squad
    March 30, 2016

    Hello Kayla, some styles get sold out quicker than expected. Please check back during the 1st to ensure you snag the styles you like! – Cherry P.

  • Kkaylee Delaney
    March 31, 2016

    I had sort of the same experience as you Jana. I’ve been trying to cancel since 2014 this company owes me about $1,000. And I may even go as far as taking someone to court just not sure who to talk to when I call I get someone I can’t understand Everytime I ask to talk to the supervisor I get some reason on why I cant, they’ve said they canceled my account multiple times but then still charge me

  • Jana Ghidossi
    April 1, 2016

    Kkaylee Delaney I did get my refunds of almost $300.00 for 6 months that I was being charged after I had requested to cancel my membership. What worked for me was I went into my account to remove my credit card and notice they had changed the expiration date on my credit card. They just added another year to the expiration date when in reality my Amex card had renewed with another year and month. When I threatened them with credit card fraud and said I was contacting Amex immediately they seemed to cancel my account and refunded the money owed back to my Amex card. Also on social media FB and Instagram I told my story about how terrible the customer service is. Check your credit card expiration date or even call your credit card and refuse to pay them. Tell your story on social media.

  • Katyanna Pepin
    April 1, 2016

    Sarah Jacques-Roy on en commande cette nuit ??