40
INSPIRE
Here comes the sun The perfect yoga sequence to help you warm up this winter
1.
Stand with your feet hip-width apart. Press your palms together in prayer position.
Upward Salute
2.
Inhale as you sweep your arms out to the side and overhead. Gaze toward the sky.
U T TA N A S A N A
TA D A S A N A
Standing Mountain Pose
U R D H VA H A S TA S A N A
Standing Forward Fold
3.
Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
4.
Keeping your hands on the floor, inhale and step your right foot back into a lunge. Lower the right knee.
Low Lunge Twist
5.
Exhale, press your right hand flat on the floor (or fingertips), inhale and turn your chest to the left, raising your left hand to the sky.
VIRABHADRASANA I
Low Lunge
PA R I V R T TA A N J A N E YA S A N A
A N J A N E YA S A N A
Warrior I
6.
Exhale, bringing your left hand down to the ground. Lift the right knee and plant the right heel. Keeping your left knee bent, inhale as you draw the belly in and raise your upper body and arms skyward.
7.
Exhale as you lower your arms to shoulder height, extending them to front and back.
Reverse Warrior
8.
Inhale, lift your left arm and gaze up towards the sky as you glide your right hand down the side of your right leg.
ADHO MUKHA S VA N A S A N A
Warrior II
V I PA R I TA VIRABHADRASANA
VIRABHADRASANA II
DownwardFacing Dog
9.
Exhale and cartwheel your arms forward to plant your hands on the floor. Step your left foot back, lift your hips and press the soles of your feet towards the floor. Stay here for an inhale and an exhale.
