This sequence will help you generate heat in the body, which is great for boosting metabolism and aiding digestion throughout the day. The legs will also receive a great stretch throughout the practice, helping to free your lower back from pain that can be caused from prolonged sitting and standing.

Virasana (Hero Pose), variation

hero pose

Kneel on the ground sitting on your heels with your knees together. Bring your hands in prayer position to heart center. Lengthen your spine with each inhalation, pressing the palms of your hands together. As you exhale, relax your shoulders, your jaw, and any other parts of your body that are feeling tight or asking for your attention. Turn your gaze inward to bring awareness to your breath and to help cease the chattering of your mind.

Bitilasana (Cow Pose)

cow pose

Come to all fours with your hands directly under your shoulders. Inhale and press your navel down towards the ground as you simultaneously lift your sitting bones and chest. Press the ground away from you with your hands and lift out of the shoulders.

Do this pose as part of a flowing sequence with Cat, following your breath. Cow is done with the inhalation while cat is done with each exhalation.

Marjaryasana (Cat Pose)

image for cat pose

Flow from Cow to Cat by rounding your spine and drawing the navel back towards the spine and up under the ribcage. Allow your chin to tuck in towards your chest. Feel the stretch that you get in the upper back between the shoulders and the space that is created between each of your vertebrae.

Flying Dog

flying dog yoga posture

From all fours, extend one leg out behind you, lifting it in the air so that it is parallel with your body and the ground. Then extend the opposite arm straight out in front of you, making a straight line from the sole of your foot to the tips of your fingers. Engage the core as you work to bring your weight to the center of your body. Come back to all fours and repeat on the other side. Flow with your breath lifting on an inhalation and lowering on an exhalation. Repeat this pose at least three times on each side.

Anjaneyasana (Low Lunge)

low lunge yoga posture

Step one foot between your hands while placing the knee of the back leg down on the mat. Extend your arms straight above your head, but keep the shoulders relaxed. Hold the pose for several breaths as you feel the deep stretch in your hips.

Anjaneyasana (Low Lunge), variation

low lunge variation

Reach back with your opposite hand, opening the chest and twisting the spine to help detoxify your internal organs. Lift the back foot of the ground, keeping the knee down, and grab the ankle or foot with the extended arm. Pull the foot gently towards your body, stretching the quadriceps. As you inhale, lengthen the spine and as you exhale twist deeper.

Virabhadrasana II (Warrior II Pose)

yoga warrior pose

Set your back heel on the ground so that your two heels are in one line. Keep the front leg bending deeply with the knee directly over the ankle. Ground through the back foot as you open your inner thighs and groins. Find strength and steadiness as you breathe into this pose.

Reverse Warrior

reverse warrior pose

Bend backwards lifting your front arm up and back while tucking your back arm behind you to stretch the shoulder. Keep your gaze steady on your upper hand while remaining deep in your lunge.

Utthita Parsvakonasana (Extended Side Angle Pose), variation

extended yoga position

Allow your forearm to rest on your thigh as you stretch the other arm over your head so that your entire side body receives a deep opening. Keep the back foot grounded and your gaze steady.

Prasarita Padottanasana (Wide-Legged Forward Bend)

wide-legged yoga position

From Tadasana, step wide to the side of your mat (about 3 ½ to 4 ½ feet depending on your height). Keeping your back and legs straight, fold from the hips bringing your hands down to the mat. If it is accessible, use the hands to grab onto the sides of the feet. Rock the weight forward into the balls of your feet, but keep the heels grounded. Bend your elbows and pull yourself down lower with each exhalation.

Prasarita Padottansana (Wide-Legged Forward Bend), variation Open

forward-bend yoga position

Open your chest to the side by lifting one arm up over your head while keeping the other hand firmly planted into your mat. Focus on pushing your bottom ribs forward while rolling your top ribs back to help you open the lungs and receive more energy. Repeat on the other side.

Utthita Ardha Malasana (Extended Half Squat)

extended half-squat position

In a deep squat, extend one leg out to the side, flexing the foot and pressing the heel into the mat. Shift your weight down and towards the bent leg so that you can feel an intense stretch through the back of your extended leg. Being aware of your breath, flow from one side to the other, using your arms to help you make a graceful transition. Move freely and let your breath be the guide, repeating several times on each side.

Balasana (Child’s Pose), variation

yoga child pose variation

Kneel on your mat with knees wide and toes touching. Lower your body down to the mat between your legs, gently extending the arms out in front of you palms down. Allow your body to melt into this pose as you enjoy a stretch for your hips and back. Stay in this pose for as long as you can, soaking up the radiant energy of the sun.

That is it for today. But do not just leave at at reading only. You must also practice this sequence at home till it becomes a habit of your yours. If you are interested in learning more yoga poses, read your guide to home yoga practice and start practicing that sequence as well. In that post, we also cover how to set up home yoga practice sessions. So you do not want to miss that.

Keep learning and please do educate others as well so that they can also benefit from the knowledge and wisdom of yoga. So that they can also learn Yoga.