Advanced Yoga Flows Playbook
A guide for experienced yoga practitioners to follow dynamic and challenging yoga flows. It is designed to enhance strength and flexibility by presenting a series of complex poses and sequences.
Step 1: Warm-Up
Begin with a 10-15 minute warm-up to prepare the body, focusing on light stretching and basic poses to increase circulation and flexibility.
Step 2: Sun Salutations
Perform several rounds of Sun Salutations (Surya Namaskar) to build heat in the body, synchronize movement with breath, and set the rhythm for the practice.
Step 3: Standing Series
Move into a series of standing poses such as Warrior Series, Triangle Pose, and Extended Side Angle, holding each pose for several breaths to build strength and balance.
Step 4: Balance Poses
Incorporate balance poses like Tree Pose, Half Moon Pose, and Dancer's Pose to challenge stability and concentration.
Step 5: Arm Balances
Introduce arm balances such as Crow Pose, Side Crow, and Eight-Angle Pose to engage the core and upper body strength.
Step 6: Inversions
Practice inversions like Headstand, Forearm Stand, and Shoulder Stand to reverse blood flow and improve focus.
Step 7: Backbends
Perform backbends like Bridge Pose, Wheel Pose, and Camel Pose to open the chest and spine.
Step 8: Hip Openers
Include hip-opening poses such as Pigeon Pose, Frog Pose, and Double Pigeon to release tension in the hips and lower back.
Step 9: Cool Down
Engage in a cool-down sequence with forward bends and gentle twists to bring heart rate back to normal and calm the nervous system.
Step 10: Final Relaxation
Conclude the session with at least 5 minutes of Savasana (Corpse Pose) to deeply relax the body and integrate the benefits of the practice.
General Notes
Practice Tips
Maintain a consistent breath throughout the practice, using Ujjayi Pranayama if known. Listen to your body, and modify poses as necessary. Use props like blocks, straps, or bolsters to aid in maintaining proper alignment.
Safety Precautions
Ensure you're warmed up adequately before entering advanced poses. Avoid practicing on a full stomach, and stay hydrated before, during, and after your yoga flow. Do not attempt poses that cause pain or discomfort.