Energizing Yoga Flow by Danica Johnson

When it comes to invigorating the body and mind, back-bending and heart-opening are your dear friends. Our daily lives are filled with hunching movements--rounding over our computers, tablets, smartphones, car steering wheels, or schoolbooks. This causes great discomfort in the low back, neck pain, and kyphosis of the upper spine. In order to combat these everyday stressors on the body, and to energize our bodies, try this yoga flow designed to open the heart. 

WARM UP

Start in wide-legged Child's pose variation
Stretch arms to the right and then to the left
Come to all fours
Cat/Cow for as long as you need to warm up your spine
Puppy Pose
Slide from Puppy pose to your belly and take Sphinx Pose
Press back to all fours and come to Downward Dog
Peddle heels to open calves

FLOW 1

Raise right leg for Three-Legged Dog
Open hip and do hip circles
Step forward and through to take a low lunge
Anjaneyasana
Step back to Plank keeping right leg lifted
Chaturanga
Updog
Press back to Downward Dog
Repeat on left side

FLOW 2

Raise right leg for Three-Legged Dog and open hip
Come into Wild Thing (Camatkarasana)
Flip back to Three-Legged Dog
Step Through to High Lunge
Open to Warrior 2
Reverse Warrior
Spin both arms down around the front foot
Step back to One-Legged Plank
Chaturanga
Updog
Press back to Downward Dog
Repeat on left side

REPEAT FLOW 2 AS MANY TIMES AS DESIRED

BACKBENDING SEQUENCE

From Downward Dog, lower to all fours (table top)
Come to kneeling, bringing hands to low back
Camel Pose
Repeat at your own pace x 3

COOL DOWN

Happy Baby Pose
Supine twists
Shavasana


Danica is wearing...

ALL TIED UP LACE-UP BRA

V-neck sports bra with lace-up details on the back. Double-lined and padded.

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BEYOND TIGHTS

High-rise, sweat-wicking tights that are made for all activities.

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SPECIAL THANKS TO

Danica Johnson

Yoga instructor based in Seattle, WA.

Instagram: @danicayoga



Paul Garrett

Photographer and blogger at  Taste Soulful Journey .

Instagram: @thepaulgarrett