January 23, 2016 Salina Buchan

Living Room Yoga: Wild Thing Flow

Whether you’re new to the practice, or a seasoned yogi, always ensure to move in a way that respects your body’s limits. During practice, you should never experience pain in any way. Slight discomfort in targeted muscles; above all, always listen to your body.

The following sequence is one of my favourite flows that I like to play with at home! I start by running through the sequence on each side (right and left), holding each pose for 5 breaths. Then, for the next round, I flow through it a little faster at a one breath rate. Do this to your heart’s content! It feels awesome and liberating once you build that fluidity and strength! Enjoy!

Start each flow with one Sun Salutation A, ending in Downward Facing Dog.

Downward Facing Dog

Downdog

  1. Ensure that your hands are shoulder width apart and check that all your fingers are rooted firmly into the mat.
  2. Let your head hang heavy in between your arms, drawing your arm pits towards your toes to create length up the side body.
  3. Open up space between your shoulders and ears.
  4. Raise your tailbone skyward and then take your energy down the backs of your legs. Attempt to draw your heels to the floor, feeling a beautiful stretch through the hamstrings and calves.

Three-legged Dog

3-dog

  1. On your inhale, raise your right leg up and point the toe towards the sky. Raise your left heel up to help open the legs a little further. Attempt to stack the hips as you open up your right side body.
  2. Bend your right knee and point your toe towards the floor.

Wild Thing

Wild Thing

  1. Put the weight into your left hand and begin to soften your shoulder blades, allowing your upper back to curl into a backbend.
  2. Look up through your left armpit. Can you see your foot? If so, slowly continue to stack the hips as you guide your right toes towards the floor. Very softly settle the right foot down and roll onto the outer edge of your left foot as you rotate the left toes towards the back of your mat.
  3. Extend your right arm forward and reach it towards the front of your mat. If comfortable, allow the head and neck to hang softly.

Downward Facing Dog

Downdog

  1. Draw your lower belly in toward your back to engage your core muscles.
  2. Guide your extended arm back in place alongside the left arm, followed by the right leg and slowly start to roll back over into Downward Facing Dog.
  3. Walk the dogs, wag your tail and settle into the pose, tuning inward to ‘feel” it.
  4. Notice the difference between the right and left sides of your body.

Hanging Plank

Hanging Plank

  1. Ripple forward into High Plank, aligning your shoulders over your wrists and your heels over your toe mounds. Ensure that your upper back is lifted and your hips are in line with your shoulders.
  2. On your exhale, bend your right knee and tuck the leg into your belly. Bow your head, drawing your knee towards your nose.

Fallen Warrior

Hanging Plank

  1. Extend the right leg underneath your torso towards the left and settle the outer edge of your foot down on the floor.
  2. Root down your right hand and slowly lift the left arm skyward, attempting to stack the shoulders on top of each other.
  3. Settle your shoulder blades down your back and soften your face.

Downward Facing Dog

Downdog

  1. Take your left hand gently back to the mat. Guide the right leg back through and settle the foot down alongside the left.
  2. Ensure that your hands are shoulder width apart and check that all your fingers are rooted firmly into the mat.
  3. Raise your tailbone skyward and then draw your energy down the backs of your legs.
  4. Let your head hang heavy in between your arms and find length up the side bodies.
  5. Walk the dogs, wag your tail and settle into the pose, tuning inward to ‘feel” it.

Repeat the same sequence on the left side.

End each flow with one Sun Salutation A, ending in Mountain pose. Connect to the sweet energy you just created, allowing Prana flow throughout your body.

Intensity Meter (out of 10): ♥

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