Looking for a new flow to power your body and soul with? Perfect! Check out these 15 awesome yoga moves to start working your inner core, arms and shoulder strength and balance! You'll be feeling the power in no time!
Warm your body up by starting with a simple plank to help tone those belly muscles. For this, start in a push-up position while keeping your hips from dropping. Hold this for 30 seconds.
2. Adho Mukha Svanasana
Next, move into Adho Mukha Svanasana, or better known as the Downward Facing Dog Pose. For this pose, exhale and move into an upside-down V shape, lifting your hips to the ceiling. In this pose, think about straightening your legs and lowering your heels toward the ground for a better burn.
3. Tri Pada Adho Mukha Svanasana
From your Downward Facing Dog Pose, lift one leg, moving into Tri Pada Adho Mukha Svanasana (or Three-Legged Downward Facing Dog Pose). This pose is helps you stretch out your shoulders, lower back, hamstrings and calves!
4. Knee Up Plank
From Three-Legged Downward Facing Dog, try drawing the knee into your chest. Hold this here for several breaths, then repeat the on the other leg.
Moving from your Knee Up Plank, plant one foot forward on the ground into a low lunge. From your lunge, exhale and sweep your hand up in the air, moving into Anjaneyasana. Keep your back knee lifted off the ground for an extra challenge, or feel free to leave it on the ground as your stretch your body upward.
6. Parivrtta Anjaneyasana
Now it’s time to improve core awareness! Starting back at your low lunge, take your palms at heart level, then twist your upper body to plant your elbow on your opposite knee. For an additional stretch, try opening your arms out wide. Keep the eyes looking up at the ceiling or lower to your side.
From your low lunge, move one leg back into Vasisthasana, or Side Plank Pose. This pose will help build strength in your arms and shoulders. For this pose, you are balanced on one arm and are placing your foot on top of the other, all with your body 45 degrees to the ground.
8. One Legged Plank
From your side plank, move back into your basic plank pose and practice a one legged plank. Start in a normal plank for this pose and lift one leg off the ground. Remember to not drop your hips!
If you have ever attended a yoga class, we’re sure you’ve heard of Chaturanga when moving through your flow. Chaturanga pose is essentially a low plank or yoga push up. This move will help engage your core (really working those abdominals)! Start this pose from your plank into a push-up. Make sure to help your elbows into your sides and think about increasing the space between your ears to shoulders.
10. Urdhva mukha svanasana
From Chaturanga, you can move naturally into your Urdhva mukha svanasana, or Upward Facing Down. This pose will stretch out your back and help you relax during your flow.
11. Standing Forward Full
When you’re done relaxing in Urdhva mukha svanasana, find yourself in a standing posture again. From there, drop your arms and head down toward your feet. Try grabbing your elbows or place your hands underneath your feet for an extra stretch!
12. Warrior III
From your standing posture, move into Warrior III, also known as One-Legged Warrior. For this, start by lifting one leg slowly off the ground, bringing your hands to the heart. Then, slowly move your upper body down and your back leg stretched backward.
13. Baddha Trikonasana
Baddha Trikonasana pose, also known as Bound Triangle Pose, will help you open your chest open. For this pose, you’ll bind your hands together behind the back and around the leg. Always push your chest toward the ceiling for the best chest opener.
After that chest opener, reawaken your body with Vrksasana (or Tree Pose). For this pose, shift your weight onto one foot and bring the other to rest on your inner thigh. Once you’ve found your balance, take your hands from rest on your heart above you to stretch towards the ceiling.
As a last challenge, try moving into Astavakrasana, or Eight Angle Pose! Start sitting with both legs out in front of you. Bring one leg close to the body and wrap it to rest on your closest shoulder. Once you gotten that far, rest your other foot on top of that foot to get ready to balance on your arms! Then, finish this pose by pushing your legs to your side to balance solely on your arms.