Vinyasa Flow: The Leg Lines

Set to a range of lyrical music from classical to ambient, practice begins slowly and seated and moves to exploratory movement in downward facing dog. This practice avoids the traditional connecting vinyasa of chaturanga, up dog, down dog and supplants it with ashtanga pranam. Ardha malasana (side lunge) and ardha hanumanasana are utilized to open up the inner and posterior leg lines. Work the kramas (stages) of parivṛtta baddha aṅjaneyāsana (bound crescent lunge),focus on increasing your balance with vrikshasana (tree pose) into vita 3 (warrior 3) and open your shoulders with purvottanasana (upward plank pose). Strengthen the gluts with a single leg bridge pose before relaxing into a supine twist and ultimately savasana. 

Breakdown

• Forearm push-ups 
  
• The four movements of lunge 
• Shoulder stretches
  
• Core work with a tricep focus 
  
• Standing balancing poses
• Variations of bridge 

Suggested Props

• Mat
  
• Blocks