This yoga flow routine is perfect to reset your energy when you feel like you need to. It is less than 15 minutes and it involves inversions, twists, backbend.
RESET YOUR ENERGY YOGA FLOW ROUTINE
This yoga routine will turn on your inner fire and you will be done before you it with a strong core and a tone body.
Breath 3 to 5 times in each pose with vinyasa.
SUN SALUTATION A (5x)
The first sun salutations sequence is made of 9 vinyasa or movements.
1 IN Raise arms overhead Urdhva Vriksasana
2 EX Spread fingers, hinging at the hip fold forward, hands to ground Uttanasana
3 IN Come half-way up with straight spine, lift head
4 EX Hands down, float back, ellbows close to chest Chaturanga Dandasana
5 IN Roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana
6 EX Tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana
Stay for 5 breaths in Adho Mukha Svanasana
7 IN Glide forward, lift Head, stretch Back
8 EX Head to knees Uttanasana
9 IN Raise Arms over side, straighten up with straight back
EXArms down to the side Samasthitih
URDHVA VRIKSASANA
UTTANASANA A | STRETCHED POSTURE
UTTANASANA B | STRETCHED POSTURE
CHATURANGA DANDASANA | HALF PUSH UP
URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG
ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG
UTTANASANA B | STRETCHED POSTURE
UTTANASANA A | STRETCHED POSTURE
URDHVA VRIKSASANA
SUN SALUTATION B (3x)
The second sun salutation sequence is made of 17 vinyasa or movements.
1 IN Squat down until your fingertips reach the floor, then raise both arms sideways Utkatasana
2 EX Spread the fingers, bend forward, then place the hands onto the floor Uttanasana
3 IN Lift the head, straighten the spine
4 EX Firmly ground your hands onto the floor, float back, elbows hug the body Chaturanga Dandasana
5 IN Roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana
6 EX Roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms Adho Mukha Shvanasana
Pivot the left foot at a 45 ° angle, place the right foot forward between the hands
7 IN Raise your arms sideways
8 EX Place the arms down onto the floor, step your right foot back, lower down slowly
9 IN Roll onto the tops of your feet, open the chest, stretch the arms, roll the shoulders back and down
10 EX Roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms
Pivot the right foot at a 45 ° angle, place the left foot forward between the hands
11 IN Raise your arms sideways
12 EX Bend forward, place your hands onto the floor, step your left foot back, lower down slowly
13 IN Roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana
14 EX Roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms
Stay for 5 breaths in Adho Mukha Svanasana
15 IN Float forward, lift the head, lengthen the spine
16 EX Take your head towards the knees, Uttanasana
17 IN Bend the knees, lengthen the spine with the fingers grounded, then raise the arms sideways Utkatasana
EX Straighten the legs, lower the arms sideways Samasthitih
UTKATASANA | CHAIR POSE
UTTANASANA A | STRETCHED POSTURE
UTTANASANA B | STRETCHED POSTURE
CHATURANGA DANDASANA | HALF PUSH UP
URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG
ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG
VIRABHADRASANA A| WARRIOR POSE A
CHATURANGA DANDASANA | HALF PUSH UP
URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG
ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG
VIRABHADRASANA A| WARRIOR POSE A
CHATURANGA DANDASANA | HALF PUSH UP
URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG
ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG
VINYASA JUMP THROUGH
FORWARD BEND | PASCHIMOTANASANA
VINYASA JUMP BACK
CHATURANGA DANDASANA | HALF PUSH UP
URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG
ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG
VINYASA JUMP THROUGH
POSTURE OF MARICHI | MARICHYASANA
VINYASA JUMP BACK
CHATURANGA DANDASANA | HALF PUSH UP
URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG
ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG
VINYASA JUMP THROUGH
HALF BOAT POSE | NAVASANA
SETU BANDHA SARVANGASANA | SHOULDER BRIDGE POSE
PADMASANA | LOTUS POSE
NAMASTE
Video: Markus Haas Outit: Skins Compression /PR sample
Enjoy your 12 minutes yoga flow routine practice and let me know when and how works for you? Video is with 2xspeed. You follow with inner flow and enjoy your practice.
Beautifully explained many positions of yoga. Truly great! 👍 12 minutes is enough to recharge everyday! 👍 👌 😃