The steps in order
Version shown: YogaVacation flexibility: warm-up, low lunge, half split, pyramid, wide-legged fold, pigeon, cow face arms, seated forward bend, reclining twist, rest
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Cat-cow Marjaryasana-Bitilasana | Free breathing | 8 rounds YogaVacation (suggested) | Transition: Hands and knees; inhale arch, exhale round. Easier option: Forearms down. | |
| 2 | Downward dog, pedalling Adho Mukha Śvānāsana | Free breathing | 8 breaths YogaVacation (suggested) | Transition: Lift the hips; bend one knee then the other. Easier option: Knees bent; hands on blocks. | |
| 3 | Low lunge Āñjaneyāsana | Free breathing | Each side | 5-8 breaths each side YogaVacation (suggested) | Transition: Step the right foot forward, back knee down, hips forward. Easier option: Blanket under the back knee; hands on blocks. |
| 4 | Half split | Exhale | Each side | 5-8 breaths each side YogaVacation (suggested) | Transition: From the lunge, shift the hips back over the back knee, front leg straight, toes up. Easier option: Front knee slightly bent; blocks under the hands. Then repeat lunge and half split on the left. |
| 5 | Pyramid Pārśvottānāsana | Exhale | Each side | 5 breaths each side YogaVacation (suggested) | Transition: Stand, short stance, right foot forward, fold over the front leg with a long spine. Easier option: Hands on blocks; front knee soft. |
| 6 | Wide-legged forward bend Prasārita Pādottānāsana | Exhale | 8 breaths YogaVacation (suggested) | Transition: Turn to face the long side, feet wide and parallel, fold from the hips. Easier option: Hands on blocks or a chair. | |
| 7 | Pigeon Eka Pāda Rājakapotāsana | Free breathing | Each side | 8 breaths each side YogaVacation (suggested) | Transition: From downward dog bring the right knee forward behind the right wrist, back leg long. Easier option: Cushion under the front hip; reclining figure four instead. |
| 8 | Cow face arms (seated) Gomukhāsana | Free breathing | Each side | 5 breaths each side YogaVacation (suggested) | Transition: Sit; right arm up and bent behind the head, left arm behind the back, hands reach towards each other. Easier option: Hold a strap between the hands. |
| 9 | Seated forward bend Paścimottānāsana | Exhale | 8 breaths YogaVacation (suggested) | Transition: Legs straight forward, fold from the hips. Easier option: Sit on a cushion; strap around the feet; knees bent. | |
| 10 | Reclining twist | Free breathing | Each side | 5-8 breaths each side YogaVacation (suggested) | Transition: Lie down, knees to the left, then to the right. Easier option: Pillow under the knees. |
| 11 | Rest Śavāsana | Free breathing | 2-3 minutes YogaVacation (suggested) | Transition: Legs long, arms by the sides. Easier option: Bolster under the knees. |
