Vinyasa Flow: The Easy Flow

After a seated opening, this 50-minute practice moves into the deep shoulder opening poses gomukhasana (cow face pose) and ardha purvottanasana (reverse table pose). After you warm up further with a few modified standing sun salutations, explore pulsations in low lunge and ardha hanumanasana (half split), followed by the side body opening parigssana (gate pose) and hip opening pose utthan pristhasana (lizard pose). Play with the small backbends cobra and seal before moving into urdhva mukha shvanasana (upward facing dog) and then close down the spine with a long eka pada rajakapotasana (pigeon pose). Practice ends with ananda balasana (happy baby pose) and savasana (corpse pose).

Breakdown

• Shoulder opening 
  
• Modified sun Salutations
  
• Hip opening

Suggested Props

• Mat
  
• Blocks
  
• Bolster (pillow)
  
• Blanket