Post-Strength Yoga · 02

The sequence

1. 1. 01
      Mountain

2. Side to side

   1. 02
      Side LungeRight · 30 s

      The side lunges ARE the prime. Step the feet wide. Shift over the right leg, left leg straight and that foot flat. Alternate side to side — moving, warming the hips sideways.

   2. 03
      Side LungeLeft · 30 s

      Shift over the left leg. Both feet stay grounded the whole way across.

3. 1. 04
      TriangleRight · 1 min

      Right foot forward, back foot turned in, both legs straight. Reach long over the front leg FIRST, then lower the bottom hand to a block or the shin and reach the top arm up. Keep both sides of the waist long.

4. 1. 05
      TriangleLeft · 1 min

      Change sides. Do not chase the floor with the bottom hand — that collapses the top side of the waist, which is the half you came for.

5. 1. 06
      Downward-Facing Dog

      Come down to hands and feet and press back.

6. 1. 07
      Puppy2 min

      Knees down, hips staying HIGH over the knees, walk the hands forward and melt the chest toward the floor. Arms straight, elbows lifted. Two minutes is a long time here — let the chest keep sinking rather than holding a shape. If the hips drift back to the heels this becomes child's pose and the shoulders get nothing.

7. 1. 08
      PigeonRight · 1 min

      Right knee forward toward the wrist, shin angled across, back leg long. Front foot flexed. Blanket under the front hip if it hangs. Hold feel-led, long exhales. Tight hips: walk the front foot closer in.

8. 1. 09
      PigeonLeft · 1 min

      Change sides — left knee forward. Feel-led again; this is the deep one.

9. 1. 10
      Happy Baby1 min

      Roll to your back, knees wide toward the armpits, hold the outer edges of the feet. Tailbone heavy. The settle.

10. 1. 11
       Squat

       Roll up to a squat.

11. 1. 12
       Standing Forward Fold

       Straighten the legs and fold.

12. 1. 13
       Mountain

       Rise to stand tall.