Medial Knee and hamstrings flow

This yoga fitness flow begins Virasana known as Hero pose. It requires sitting on the knees so if this is too hard for you try sitting on a yoga block or cushion. Then you just lean to the left and twist to the left in a spinal twist. The next yoga poses are variations of a pose called Janu Sirsasana.
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Then the splits are performed with the hands forward or to the side if you like. This pose is held until openness is felt in the hamstrings. After the splits forward bend has been performed for some time raise up with an inhalation into the Upward facing Splits pose. Hold until the chest and lower back feel opened and an opposing posture has a feeling and effect on the body of overall balance.
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From here there is a number of different ways to enter Child pose. The easiest is to simply bend the knees to one side and lean to the other before moving the legs back behind you. Another way is to cross the legs in front of you and lean forward over them. The from Child pose it is easy to enter Hero pose and perform the sequence on the opposite side.

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Here is the instructions for the yoga fitness flow.

Exhale into Hero pose holding for at least 5 breaths.

On an exhalation lean to the left hip and place the left arm down on the left to help the twist and support the body. Hold for up to 5 breaths.

Extend the left leg forward and exhale into a forward bend.

On an exhalation twist sideways and hold.

Extend the right leg out and inhale up then exhale forward and down.

Inhale up again into the Upward Splits pose.

Exhale into Child pose.

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