and something that I have seen great benefits through.Although I usually listen to a yoga podcast for instructions, I recently created a yoga flow that has quickly become a favorite for all over toning.It should only take 25-35 minutes depending on how long each pose is held and works the arms, core, bum,and legs!
Start with mountain pose inhaling and exhaling. This is a meditative beginning ans should take about 30 seconds to 1 minute.
Go in to a sun salutation, hold yourself in plank for 20 seconds, then complete another plank position on your fore arms before continuing to chaturanga, up dog and down dog. Stay in down dog for at least 30 seconds alternating weight between the left and right legs. Complete at least two more sun salutations before moving on to warrior.
After final downward facing dog, jump your feet between your hands and come back to standing position. Make sure to inhale when you stand up. Do one more forward bend and and extend your back so it is straight halfway though. bed forward again, then inhale as you come back to mountain. Roll into warrior one with arms above your head. Hold this for 30 seconds to 1 minute before arching backward. hold again for 30 seconds. Place back foot flat and go into warrior two, hold for 30 seconds to 1 minute before leaning body forward and go into side angle pose. Hold pose for 30 seconds to one minute. Come back up to warrior two and hold for thirty seconds, then go to reverse warrior for 30 seconds to 1 minute. Bring legs together and go into forward fold. continuing forward fold and warrior flow with the alternating leg.
After completing the warrior flow and another forward fold, bring leg back and move to warrior one. Make sure to get your balance first, then flow into a warrior 3 with arms in alignment with your ears. Make sure the your hips are even and facing the ground. Hold the warrior 3 position for up to 1 minute. Place the raised leg behind the planted leg and go into a forward fold, rotating from left, to middle, to right in 15 second intervals. Complete with alternating leg after the forward fold.
After the warrior 3 forward fold is completed with both legs, rotate feet so the are both parallel three feet apart and fold forward for thirty seconds. Come up with a straight spine and rotate front foot forward. stretch your body over your front foot and go into a triangle pose. Use a yoga brick here if needed. Hold for 30 seconds to 1 minute then come back up to warrior 1 and go into dancing shiva for 30 seconds. Complete another forward fold and go on to alternating foot, then complete one more forward fold and lay down on the floor.
Bring legs into your chest and rotate your head to the left and body to the right. Hold for 15 to 30 seconds and alternate sides. Drop legs to the floor and place arms palms up. Go into Shavasana, the resting pose.
