From Full Out to Chill Out

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Yoga Flow

It’s time to get your flow on!

Looking for a step-by-step yoga sequence? You’ve come to the right place! We all need a mental health break sometimes, and yoga is the perfect way to clear your mind. This flow can be the perfect warm up to ignite your muscles before practice, or it can be a great way to release some steam if you’re feeling overwhelmed.

A few things before you get started:

  • You’ll need a yoga mat and your comfiest VSF leggings and tank or bra top.
  • Throughout your practice, remember to breathe in through your nose and out through your mouth.
  • Don’t forget that everyone’s yoga practice looks different. Make any adjustments during this flow based on what your body will allow.
  • Once you step onto your mat, let go of the outside world and focus only on your body – and breath – during your practice.

Let’s Flow

Always start your practice in Child’s Pose.

Child's Pose

Kneel on the floor, touch your big toes together and make sure your knees are pointing towards the upper corners of your mat. Sit back on your heels and reach your fingertips to the top of your mat. For a more activating stretch, place one hand over the other and move them to one corner of your mat. Take a few breathes, then move your hands to the other side. Once you feel the stretch, you can move your hands back to center and slowly move into Downward Facing Dog.

Downward Facing Dog

In Down Dog, your hands should be planted firmly into your mat. Reach your hips up toward the sky and keep your knees relaxed as you push your heels into the ground. Step forward and move into Sun Salutations.

Here are the steps for a Sun Salutation:

1. Extended Mountain

Reach your arms to the sky and keep your feet shoulder distance apart.

Extended Mountain

2. Forward Fold

Reach forward to the ground, but keep a bend in your knees and relax your upper body.

Forward Fold

3. High Plank

Step back into a push up position, and keep your back flat.

High Plank

4. Chaturanga

Slowly lower down with your elbows tucked in and your body parallel to the ground.


5. Upward Facing Dog

Bring your chest upwards, and press the tops of your feet into your mat.

Upward Facing Dog

6. Downward Facing Dog

Reach your hips up toward the sky and keep your knees relaxed as you push your heels into the ground.

Down Dog

Repeat 5x, and don’t forget to take a few deep breathes between each round.

Next, move into Chair Pose.

Your feet should be shoulder-width apart, and you need to drop your bottom as if you’re sitting in a chair – hence the name! Your arms should be raised over your head and your knees over your toes with your chest held high. Hold this for at least 30 seconds!

While still in Chair Pose, bring your hands to heart’s center and drop your right elbow to the outside of your left knee for Prayer Twist.

Prayer Twist

While holding this, try to drop a little lower. Hold for 30 seconds, and switch to the other side.

Next, you will move into Warrior I.

Warrior 1

Step your left foot back and lift your arms up. Keep your hips facing forward, and your left foot should be perpendicular to your right foot. Press back into the outer edge of your left foot.

Slowly move into Warrior III.

Warrior 3

Reach your arms out in front of you, lunge forward onto your right foot, and make sure your chest and left leg are parallel to the ground. Try your best to hold your balance, and if you need to, keep a slight bend in your standing leg.

From here, open your hips to Half Moon.

Half Moon

Drop your right arm toward the ground, stack your hips on top of one another, and keep your chest and leg in one straight line. This is a great balancing exercise! Don’t forget to repeat this full sequence on your other side.

Next up: Full Wheel. Make your way onto your back. Lift your hips up, and press into a back bend. Make sure your fingers are pointed toward your toes. Repeat this 3x!

Full Wheel

You’re almost done!

Half Pigeon is the best for opening your hips. This pose has so many benefits – It lengthens your hip flexors and increases range of motion in your hips. It can be hard to get comfortable in, but if you stay in it, you will push yourself deeper and further into this stretch. Bring your right leg forward and bend it. Make sure your right knee is in line with your right hip, and keep your foot flexed. You can continue to sit up straight, or you can fold over your shin and press into the stretch. Make sure you aren’t sinking into one hip, and you’re keeping both hips level to the ground. Remember to breathe! Hold for at least 1 minute and repeat on the other leg.

Half Pigeon

Congrats! You made it to the final and most important pose in your practice – Savasana. Lay flat on your back with your palms facing upwards and your eyes softly closed. Release the tension from your jaw and steady your breathing. This is your time to thank your body for making it through that intense flow. Lay here for as long as you need to and try to clear your mind. Use this time to rest, because you deserve it!

I hope you enjoyed this step-by-step guide for an active yoga flow. It is so important to stay active and take time for yourself during this time at home. If you’re interested in learning more about yoga, check out this article that takes a deeper dive into the mind, body and breath connection.

Love getting your work out at home? Check out our Virtual Spring Training Classes to keep your skills and spirits up from anywhere, anytime.


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