![]() When done with awareness, even a quiet seated pose like Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose), can be a adapted a mindful vinyasa. By focusing on the pelvic floor, hips, and navel, you will feel more stable, grounded, and self-assured. This practice aligns the lower three chakras, or energy centers. In this floor-based sequence, you’ll get grounded by focusing on moving energy through your lower body. This pain-free flow sequence reaps the benefits of a dynamic Warrior series sans strain. See also 5 Things Shiva Rea Teaches That Take Sun Salutes to the Next Level Hands-Free Flow ![]() Heat up your practice with this energizing mandala (circular) namaskar sequence that’ll send you traveling around your mat to enliven your entire body. See also Mary Beth LaRue’s Favorite Poses to Trigger Creative Thinking Fun Flow Practice Other days you just want to let your body and breath move you on a journey from pose to pose. Option is the clasp the hands together below the lower back, continuing to pull the shoulder blades together. Try to keep the thighs parallel to the floor and roll the shoulder blades underneath. On an exhale, lift the hips and the buttock up towards the ceiling. Some days you step onto your mat and need a neatly prescribed yoga routine. Place the hands palms down on both sides of the hips. See also Anatomy 101: A Hip-Opening + Balancing Sequence A Creative Flow ![]() See also Consciousness in Motion: Vinyasa Open-Your-Hips FlowĮase back pain, gain a more agile gait, and clear out negative emotions with this hip-opening sequence. This sequence will ignite a downward flow of energy through the waist and legs to dissipate built-up vata. See also Defining the Word “Vinyasa” Standing Vinyasa Flow These vinyasa flow sequences will create a focus on breathing and self-energy while targeting specific areas of the body. We have over 120 different yoga exercises listed in our asana indexfortunately, you don’t need to learn them all when you are just starting yoga. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! If you are new to yoga, you might feel overwhelmed with how to safely and adequately perform all of the yoga poses.
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