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Loads of us are likely to fall right into a love-hate relationship with the transition from Plank to Chaturanga to Upward-Facing Dog. When done appropriately and safely, these poses, collectively referred to as “a vinyasa,” help construct strength in our shoulders, arms, and upper back. But after we’re recent to yoga or nursing an injury or simply plain drained, we are able to experience soreness and even injury from repeated transitions through Chaturanga. (There’s a reason a vinyasa is referred to as “a shoulder shredder.”)

The next yoga practice takes that transition entirely out of the equation while still moving you across the mat to deliver the experience of a vinyasa yoga flow. Perhaps as you open up your hips and side body without exhausting yourself, you’ll be higher capable of focus your awareness on the opposite definition of vinyasa, which is connecting your movement together with your breath.

A no-Chaturanga yoga practice

There are such a lot of ways which you could make this flow your individual. Hearken to your body, listen to your breath, and modify the practice as you wish. I move through it with one breath per movement but be happy to linger in each pose. In case you find a number of the transitions difficult, try taking yoga blocks beneath your hands. You possibly can repeat the straightforward sequence multiple times to create a brief practice.

Three-Legged Dog to Fallen Triangle

Start in Downward-Facing Dog. Bring your feet together and lift your right leg toward the ceiling for Three-Legged Dog. Then bring that leg underneath and across your chest before you place the periphery of your foot all the way down to the left of the mat. Reach your left arm toward the ceiling in Fallen Triangle. You possibly can stay here for a number of breaths or play with the form by bending your back knee.

Fallent Triangle to Low Lunge to Pyramid Variation

From Fallen Triangle, transition back to Three-Legged Dog after which step your lifted foot forward in between your hands, ensuring that your feet are hip-distance apart. Stack your front knee over your heel and keep your back knee lifted for Low Lunge. Then shift your hips back into a protracted Pyramid Pose together with your hands framing your front foot and your back heel lifted. If the mat is distant for you, come onto your fingertips or place blocks beneath your hands.

Pyramid to Warrior 2

Out of your long Pyramid Pose, bend your front knee to take it back over your heel and switch your back toes to face the long side of the mat for Warrior 2. Lift your chest and stack your ribcage over your pelvis. Reach your arms out to the perimeters.

Warrior 2 to Reverse Warrior

From Warrior 2, reach your front arm back for Reverse Warrior while keeping the bend in your front knee.

Reverse Warrior to Side Lunge

From Reverse Warrior, come back upright, straighten your front leg, and pivot in your front heel to show your toes toward the long side of the mat. Bend your back leg as you lower your hips toward the mat to return into Side Lunge or Skater Lunge. Be certain that the perimeters of each feet are parallel to the short side of the mat. Keep a protracted spine and track your left knee over your middle toes.

Side Lunge to High Lunge

From Side Lunge, sweep your right arm overhead and all the way down to place your hand on the mat near your left foot. Pivot to face the back of the mat, coming onto the ball of your right foot. Find your balance and reach your arms alongside your ears for High Lunge.

High Lunge to Warrior 3

From High Lunge, lean forward, sweep your arms back alongside your chest, and lift your back leg to return into Warrior 3. Keep your lifted toes pointing toward the ground and your pelvis in a neutral position.

Warrior 3 to Figure 4

From Warrior 3, bend your lifted knee and convey it in toward your chest. Place your lifted ankle in your opposite thigh for Figure 4. Bend your standing leg to lower your hips.

Figure 4 to Warrior 2

From Figure 4, straighten your standing leg and convey your right knee back to your chest. Take your opposite hand to your lifted knee and reach your other arm back in a standing twist. Keep your chest facing the long side of the mat, bend your standing leg, and release your opposite knee so you’ll be able to take a giant step back into Warrior 2 facing the back of the mat.

Warrior 2 to Side Lunge

From Warrior 2, bend your back knee and lower your hips as you straighten your front leg and are available onto your front front in Side Lunge on the alternative side as before.

Side Lunge to Downward-Facing Dog

From Side Lunge, bring your hands to the mat and pivot onto the ball of your back foot to face the front of the mat in a Low Lunge.Step back into Downward Dog. Do the flow on the opposite side.

You possibly can experience the complete 40-minute flow led by Brittany Bryden in her on-demand class. 

About our contributor

Brittany Bryden is a yoga and movement teacher whose aim is to assist others feel higher of their minds and bodies. She has been a yoga teacher for seven years and a student for for much longer. To her, yoga is the self-exploration of our authentic selves. She has found the true source of self-care, each physically and mentally, on her mat, and she or he considers it a present to share this together with her students. You possibly can follow her on Instagram and practice along together with her on YouTube.