By: Maddie Williams
This is a yoga sequence for mountain 2. Make sure to be taking 3-5 breaths between each pose.
First, start out in Mountain with your hands at your chest. Second, we will inhale, raising our arms up and exhale slowly dropping our arms and we will continue to fold forward with our chest into forward fold. Next, take a step back with our right leg into a right lunge and then step that leg back into plank.
Then ,we will place one arm into the center of the mat and lift our opposite arm upward towards the sky while opening our torso to the side and rolling onto the edges of our feet into side plank (complete Side Plank once on each side). To prevent from shaking, lift through your waist and hips. Also in side plank make sure to be creating core stability.(Pose shown in picture below). As a modification, go down into kneeling side plank.Lastly, remember to be taking 3-5 breaths during pose.
After,go back to plank and drop down into crocodile. Furthermore, go back up into upward facing dog, then downward dog. After that, we will take a step forward with our left leg into left leg lunge and continue to step forward into forward fold. Now, we will inhale our arms to our chest and take a small step back.
Next, we will be hinging at the hips and walking hands down as far as you can reach (don't go so far where you feel a lot of pain) . Remember to keep your leg straight and to keep your hips squared towards the front short-edge of the mat (Complete Pyramid on both sides). Lastly, remember to be taking 3-5 breaths during pose.
After Pyramid, we will be lifting our chest back up with our hands at our chest and walking our feet out into a moderate/medium stance (feet facing the front short-edge of the mat). Then we will round our back foot as we bend only our front leg into Warrior 1 with arms up above your head(Complete Warrior 1 on both sides). Remember to be softening and aligning your knees! Lastly, remember to be taking 3-5 breaths during pose.
Then we go back to the original medium stance and with hands at our chests, and turn hips and shoulders to face the long-edge of the mat but we keep our back foot to face front of mat. Lastly, we will bring our arms to shoulder height reaching in opposite directions to do the Warrior 2 pose.Remember to relax shoulders down aligning our ribs over our hips and we must be sinking in our hips, maintaining spinal alignment (Complete Warrior 2 on both sides). Lastly, remember to be taking 3-5 breaths during pose.
Then from Warrior 2, lets straighten our legs and reach one arm down towards the ground and the other up towards the sky. Keeping in mind that we need to revolve our torso and we must stretch through both arms to lengthen our rib cage. This pose is called Triangle (Complete Triangle on both sides).Keep in mind that we will want to be "shortening the lever". As a modification, you could reach to your knee instead of to your ankle/ground. Lastly, remember to be taking 3-5 breaths during pose.
After that, come back up to the normal medium stance. Then lean back into Reverse Warrior by extending our top arm towards the sky reaching over our ear and the other back arm down the side of the leg (Complete Reverse Warrior on both sides). In this pose, remember to be establishing base and dynamic tension. Lastly, remember to be taking 3-5 breaths during pose.
Standing Straddle Splits
Next bring chest forward to the medium stance with hands at our chest. Also, we need to straighten our legs and have feet face long edge of the mat. After that, on a inhale, we will bring our arms up and back down to the ground as far as comfortable for you, going into standing straddle splits. Remember to be hinging at your hips! As a modification, you could reach onto your ankles or knees instead of the ground. Lastly, remember to be taking 3-5 breaths during pose.
After, on an inhale we will inhale our arms back up, raising our chest and we will take a step forward together. Then at the same time, we will lift 1 leg up and both arms up, into Warrior 3 (Complete on both sides). Remember to establish base and dynamic tension! As a modification, you can raise your leg up as high as you would like. Lastly, remember to be taking 3-5 breaths during pose.
On a exhale, we will lower our limbs back down to a standing position. Then, we inhale our arms up then exhale down and keep going down by bending our legs into chair. Next, bring one of our legs on top of the bent leg with hands at our chest into balanced chair (Complete Balanced Chair on both sides). In this pose, be establishing base and dynamic tension in your body. As a modification, you could try to not put so much bend into the grounded leg. Lastly, remember to be taking 3-5 breaths during pose.
Lastly we will inhale our arms up into mountain, and then down to our chest.