Yoga Flow 1 (Splits Series Pt 1)

Question 1

Reclined Knee Circles

Answer 1

Lying on your back, hug knees to chest. With toes touching, move knees in a circular motion.

Question 2

Supta Kapotasana

Answer 2

Bend both knees, then put one ankle over the opposite knee. Lift up the bottom leg, reach through the 4 and hold onto your thigh. Repeat on the other side.

Question 3

Sucirandhrasa Variation

Answer 3

With knees bent and feet hip width apart, wind shield wiper your knees from left to right.

Question 4

90° Push & Lift / Left

Answer 4

Your left leg is in front and both legs are in right angles parallel to one another. Push your left leg into the ground using your leg muscles, then place your right hand on your calf, and push up into your hand. Repeat this as much as needed. After this is complete, lift your right foot and calf off the ground, then slowly lower. Repeat this as much as needed.

Question 5

Ardha Kapotasana / Left

Answer 5

Pigeon Pose. Bend your front knee into a comfortable position (the closer to a right angle, the harder this will be), and straighten your back leg behind you, keeping your hips square.

Question 6

Sucirandhrasa Variation

Answer 6

With knees bent and feet hip width apart, wind shield wiper your knees from left to right.

Question 7

90° Push & Lift / Right

Answer 7

Your left leg is in front and both legs are in right angles parallel to one another. Push your left leg into the ground using your leg muscles, then place your right hand on your calf, and push up into your hand. Repeat this as much as needed. After this is complete, lift your right foot and calf off the ground, then slowly lower. Repeat this as much as needed.

Question 8

Ardha Kapotasana / Right

Answer 8

Pigeon Pose. Bend your front knee into a comfortable position (the closer to a right angle, the harder this will be), and straighten your back leg behind you, keeping your hips square.

Question 9

Anjaneyasana / Left

Answer 9

Come into a low lunge with your hands on your front thigh. After holding this pose for a free breaths, reach your hands in the air and lean over your front leg.

Question 10

Utthan Pristhasana Twists / Left

Answer 10

Lizard Pose. Open your body towards your knee, hand to the sky, then lower back down. Repeat.

Question 11

Prasaritha Padottanasana

Answer 11

Wide Legged Standing Forward Fold

Question 12

Alternating Skandasana

Answer 12

Wide Legged squat over one leg, then come through wide Legged standing forward fold to swap over to the other leg. Repeat.

Question 13

Anjaneyasana / Right

Answer 13

Come into a low lunge with your hands on your front thigh. After holding this pose for a free breaths, reach your hands in the air and lean over your front leg.

Question 14

Utthan Pristhasana Twists / Right

Answer 14

Lizard Pose. Open your body towards your knee, hand to the sky, then lower back down. Repeat.

Question 15

Malasana

Answer 15

Bend your knees and come into a yoga squat, knees fully bent and pelvis resting at the back of your heels.

Question 16

Uttanasana

Answer 16

Forward Fold