One of the beautiful things about vinyasa yoga is its silky, seamless quality. Even better is to link the postures into a choreographed continuous flow. I love the challenge of finding creative ways to link postures together.
This flow can be linked over and over again until you get lost in it’s meditative quality.
Check the video below to see how it all rolls.
1/ Start in Downward Facing Dog (Adho Mukha Svanasana) – rippling the spine three or so times. Make sure you move your body weight forward to plank pose then bend the knees and bring the ribs back to the thighs on your way back to down dog. Once you have satisfied your rippling urges, lift the right leg then step the foot forward between the hands.
2/ Come up into Warrior 2 (Virabhadrasana 2) then lift the front arm to move into reverse warrior.
3/ This transition can take some getting used to so move slowly first. Bring both hands to the inside of the front foot. Then switch the hands to the inside of the back foot and straighten the front leg. This is skandasana
4/ You can stay high in skandasana with the hips at knee height and the sole of the front foot on the earth. When you go low, take care of the knees and lift your front toes so its only the heel on the floor. Use the hands to help you transition but when you become stronger and more proficient you can freestyle the arms.
5/ Smoothly glide back and forth between reverse warrior and skandasana a few times. Again, use the hands for support as you need to, them when your legs can do the work, you can bring some yoga ninja spunk to your arms.
6/ From skandasana head back to Down Dog and flip the dog to Wild Thing pose or Kamatkarasana. Some people bend both knees when they flip the dog but resist that urge and stay in something that resembles side plank, with the bottom leg straight.
7/ Sit down keeping that straight leg out. You will be facing the other direction, the other end of the mat.
8/ Roll over the straight leg to another side plank or vasisthasana variation. Again flow between these two side plank variations a few times. Keeping one leg straight is vital, otherwise it can get confusing. Keep it simple friends.
9/ Cross both legs to be sitting facing the back of the mat, rock over the knees to hands and knees and transition to down dog and begin again into the rippling dog at number 1. This continuously loops around in a circular fashion around the mat. Enjoy!