Simple Vinyasa with Flowing Techniques Download the latest Windows Media Player to see the videos. Scroll right to see a picture layout of the Yoga sequence you are going to be learning. Be open about your own variations. See Video Clip Download this 4 minute clip (Size 7.5mb). We have just shown an easy transition from Downward Dog to Cobra. The Cobra pose shown is easy but still an effective pose for back strengthening. The Postures involved. 1. Tadasana (Moutain) 2. Trikonasana (Triangle) 3. Parsvakonasana (Extended Side Stretch) 4. Adho Mukha Svanasana (Downward-Facing Dog) 5. Bhujangasana (Cobra Pose) 6. Uttanasana (Standing Forward Bend) 7. Utkatasana (Chair) From Tadasana the first standing pose exhale down as far as possible. This pose is called Uttanasana. Inhale up and extend the spine and exhale back to Downward Dog. Inhale towards plank and gently take the knees down. Bring the chest down and forward. Move into a Cobra pose that uses mostly lower back muscle strength and very little arm strength. Take the toes forward and come back to Downward Dog. Step the left leg forward and begin to flow. Inhale forward and lunge, exhale back and straighten the leg as much as possible. This is a great exercise to warm the hamstrings up and increase flexibility fast. Alternatives are you can enter Downward Dog Flow (Video) and you can also enter Upward Dog Instead of Cobra. You could do Cobra then adjust and raise into Upward Facing Dog. You can also flow forward and back in the lunge flow as many times as you like. This kind of stretching is called Dynamic Stretching. It is safe as long as you enter your boundaries slowly and with ease. From here we gracefully flow into the Triangle pose the first one shown above. See Video. As we are lunging weight is taken of the back foot. This is an ideal time to turn the leg sideways then and as we straighten we open the hip. Simultaneously we rotate the right arm around in a circle then line it up with the left fingers pointing down and slowly fold up with the arm until the fingers point up. (Tip: have the fingers pointing down until the hand begins to fold up. This will give a better flow look). From here we gracefully flow into the Extended Side Angle pose. See Video. The left elbow can be on the bent left leg (If you cannot put your hand on the floor). The right arm is extended diagonally. Then lunge and come back to Downward Dog. Move forward and down through the arms and into a light Cobra. Toes forward and back to Downward Dog. We then Bring the right leg forward and repeat the standing sequence on the opposite side. We repeat the standing sequence on the opposite side and then return to Tadasana. We have shown a spinal extension with an inhalation and then into Uttanasana the standing forward bend with an exhalation. Enter Chair with an inhalation being careful not to overextend the knees. Then exhale to Tadasana. Keep an open mind let your natural intuition guide you through the sequence and feel good about making modifications that are well suited to your level and bodies needs. You can also flow in the Cobra Flow a few times each time you come down. See Video example of alternatives. Bonus Sequences Yoga Video 1 - 3 mins 23 secs 6.43mb Shows sequence similar to above. See different entrances into poses like Cobra and Locust. Both very good for your back. Also see Warrior 2 flow in the sequence. Yoga Video 2 - 8 mins 9 secs 15.4mb This is a beautiful sequence for gaining flexibility on the hip, hamstring and groin muscles. It is a flowing sequence only holding for a peak pose which is a version of Kapotasana (Pigeon).Some variations are below: Salamba Hasta Kapotasana Baddha Hasta Kapotasana Baddha Hasta Kapotasana 2 Mukta Hasta Kapotasana Sraddha Urdhva Srira Kapotasana Sraddha Hasta Kapotasana