Spring Warrior Low-Impact Flow

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Spring probably has you thinking of lots of things, like: 1) cute new outfits 2) iced coffee 3) taking your workouts outside to enjoy the beautiful weather. Ronnie Howard, Co-Founder of Vibes and Vinyasa, read our minds and has given us a body awakening yoga flow that you can do in your home or at the park. Enjoy!

 

If you live on the east coast like me, then you’ve probably been waiting impatiently for warmer weather and some al fresco workouts. Well, spring has finally sprung and here’s a dope yoga flow to warm up the body and energize your spirit! This sequence is dynamic while being low-impact, challenging balance, testing your strength, and releasing your inner warrior!

Here are the moves we’ll be using in this flow sequence:

  1.  Upward-facing Dog
  2.  Downward-facing Dog
  3.  Crescent Lunge with a Twist
  4.  Revolved Crescent Lunge
  5.  Revolved Warrior 2

Stand tall at the top of your mat, feet hips-width distance apart for mountain pose (Tadasana)

Inhale. Reach your arms up to the sky and look up.

Exhale. Forward fold. Bend your knees much as you like here to stretch into your lower back.

Inhale. Lift halfway up to a flat back.

Exhale. Fold back down, plant your hands and step back to a high plank.

Shift forward, Chaturanga Dandasana (low plank) to upward-facing dog.

 

Exhale to downward-facing dog.

 

Inhale. Right foot lifts, step it forward between your hands, arms rise to the sky for Crescent lunge.

 

Exhale. Twist to your right, arms parallel to the ground.

 

Inhale. Right arm slides down the back of your left leg, left arm raises up and over head for a Revolved Crescent Lunge.

 

Exhale. Right arm swings to the front, while left arm swings to the back and you pivot your left foot down parallel to the back of the mat for Warrior II.

Inhale. Flip your front palm and bring it up over head for a Revolved Warrior II.

 

Exhale. Cartwheel your hands down to the mat, pivoting the back foot for a high lunge.

Step your left foot to meet your right foot at the top of the mat and FOLD.

 

Inhale. Lift up halfway for a flat back.

Exhale. Forward Fold.

 

Inhale. Rise all the way up, arms reaching to the sky, look up.

Exhale. Hands to Heart’s Center.

 

Repeat Sequence on the left side.

 

Inhale. Reach your arms up to the sky, look up.

Exhale. Forward fold. Bend your knees much as you like here to stretch into your lower back.

Inhale. Lift halfway up to a flat back.

Exhale. Fold back down, plant your hands and step back to a high plank.

Shift forward, Chaturanga Dandasana (low plank) to upward-facing dog.

 

Exhale to downward-facing dog.

Inhale. Left foot lifts, step it forward between your hands, arms rise to the sky for Crescent lunge.

 

Exhale. Twist to your left, arms parallel to the ground.

Inhale. Left arm slides down the back of your right leg, right arm raises up and over head for a Revolved Crescent Lunge.

 

Exhale. Left arm swings to the front, while right arm swings to the back and you pivot your right foot down parallel to the back of the mat for Warrior II.

Inhale. Flip your front palm and bring it up over head for a Revolved Warrior II.

 

Exhale. Cartwheel your hands down to the mat, pivoting the back foot for a high lunge.

Step your right foot to meet your left foot at the top of the mat and FOLD.

 

Inhale. Lift up halfway for a flat back.

Exhale. Forward Fold.

 

Inhale. Rise all the way up, arms reaching to the sky, look up.

Exhale. Hands to Heart’s Center.

 


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