Flow Yoga Standing Spits Sun Salute For Leg Strength

This yoga flow really works both hamstring strenghth and flexibility because of the standing splits. The supporting leg gains flexibility and the raised leg gains strength. The Warrior 1 pose variation really helps gain great strength in the quadriceps muscles. When it is performed a number of times the hamstrings soon gain great flexibility but the first few times you flow through the sequence it can be quite painful so do the standing splits lightly until they feel as if they open a little. The next day your hamstrings may feel a little sore.

The first posture is Tadasana. The palms can be together or down at the hips. There are many variations of hand and arm placement. Experiment a little.

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

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

If your back is healthy and it feels good tilt more than shown but it in not necessary and sometimes it can hurt the discs. If the abdominals are engaged the tilt will be lessened and the discs have more protection.

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

Inhale step the right leg back.

The step back is a little tricky. Try inhaling just a little at the start of the motion then inhaling more fully when the leg passes the halfway point.  

Exhale back to Downward Dog.

Inhale forward to Plank Pose

Exhale down to Eight Limb Pose.

Inhale up to Cobra pose. (Enter a more mild boundary at first. Then progressively open the spine. This is a harmonious and gentle way to approach spine flexibility.

Exhale back to Locust Pose.

Inhale up to Upward Facing Cobra pose.

Exhale back to Downward Dog.

Inhale step the left leg forward.

Exhale straighten the left leg. This will provide a good hamstring stretch and can be a great way to have some breath recovery. Thus making the transition into Warrior 1 smooth.

Inhale and raise the arms up as you enter Warrior 1 pose variation.

Exhale as you place the hands down and lift the right leg. Lean slightly forward and you will find the leg lifts higher. Try to straighten the left leg as well.

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

Exhale back to standing.