Here a nice upbeat vinyasa sequence to practice when you want to do something dynamic. The sequences is going fast enough, so its more for you who are practicing yoga for a while already. Hope you enjoy it! x Esther

The poses that are being used in this sequence are:

downward facing dog pose / adho mukha svanasana

standing forward bend / uttanasana

mountain pose / tadasana

lunge / ashwa sanchalasana

plank

cobra pose / bhujangasana

extended side angle pose / utthita parsvakonasana

bound extended side angle pose / baddha utthita parsvakonasana

warrior II / virabhadrasana II

extended triangle pose / utthita trikonasana

garland pose / malasana

boat pose / navasana

revolved belly pose / jathara parivarttasana

Hi Everyone,

Here a sequence of sitting poses to do following this video of yoga standing poses or alternatively after warming up with some sun salutations. This way you can extend your practice time.

Sitting poses can be among the hardest for most people. Traditionally you do yoga to help you learn how to sit. Sitting properly, without effort, so you can be still and meditate. When you try to meditate in a sitting position and your back hurts, hips are stiff, etc, that is all that you can focus on, and its not beneficial.

Doing yoga, opening and loosening your body so that you can sit effortlessly makes a huge difference for your meditation practice. As well as from a physical perspective this little routine stretches the back of the body, opens your hips and works on your core strength. Also, if you repeat this for a week or so you will notice a difference, which is always nice for the motivation!

Keep practicing !!!

The poses I demonstrate in this sequence are:

Staff pose / Dandasana

Seated forward bend / Paschimottanasana

Reversed plank pose or inclined plane pose/ Purvottanasana

Boat pose / Navasana

Cobbler pose or butterfly pose/ baddha konasana

Seated wide angle pose / Upavishta konasana