Flow Yoga – 1 2 3 4 5 6 7 8 Vinyasa Yoga

Flow Yoga with Lateral Stretches and Balancing Yoga Poses

How long can you balance on one leg for?. Try this challenging flow yoga sequence. A nice flow through yoga poses like Triangle pose, Warrior 2 Pose. and Half Moon Pose followed by 2 more balancing yoga poses called Tree pose and Warrior 3 Pose.

The first yoga posture Tadasana with the hands placed together.

Exhale all the air leaving only a little in the lungs.

Inhale stretch the arms up and tilt lightly forward with the
pelvis.

Safety Tip!
If your back is healthy and it feels good tilt more than shown but it is not necessary and sometimes it can hurt the discs.

Exhale down into a forward bend. Enter a mild boundary when bending down.

Tip!
Bend the knees slightly if you have a lower back injury or if the hamstrings are not flexible. This will also make breathing easier.


Inhale step the right or left leg back. In this case the right leg is shown stepping back.

Exhale back to Downward Dog.

Inhale forward into Plank Pose


Exhale down to 8 limb Pose.

Inhale up to Upward Facing Cobra pose. (Enter Upward Dog Pose if you like.)


Exhale back to Downward Dog.


Inhale step the left leg forward.
Begin inhaling when the leg is more than halfway forward. When this is
mastered try to Inhale lightly at the beginning of the motion.

Exhale straighten the left leg and open the hips into Triangle pose.


Enter Warrior 2 with an inhalation.

Safety Tip!
Take the legs a little closer to reduce the pressure on the lower back.

Exhale into Half Moon Pose.


Inhale into Tree pose.

Exhale into Warrior 3 Pose.

Inhale raise the arms up.

Exhale back to standing.