Whether you are just starting out on your yoga journey or you are a seasoned practitioner of many years, including creative transitions into your practice can be a fun way to spice things up. It is, after all, often in the transitions that our minds become distracted. Intentionally link a few poses together, and suddenly you might find yourself more deeply immersed in the practice. Not to mention - creative sequencing can be a gateway to exploration and discovery on the mat, too.
Here are 5 fun transitions to try out next time you step onto the mat:
High Lunge → Low Lunge → Power Lunge → Warrior III
Begin in high lunge.
Exhale: Lower hands to heart’s center and the back knee to the floor
Inhale: Lift hands and back knee
Exhale: Shift forward to power lunge
Inhale: Lift into warrior III
Exhale: Lower to power lunge
Inhale: Lift back into high lunge
Lunge → (Supported) Pistol Squat → Crunch
Begin in high lunge.
Exhale: Hinge forward & lower tented fingers to the floor outside of the front foot
Inhale: Lift back leg and hug the knee into the chest
Exhale: Kick the lifted leg through and lower hips to heels for a supported (or hands free!) pistol squat
Inhale: Lower to the back, keeping the legs positioned as they are, but lifted into the air
Exhale: Crunch in (forehead to bent knee)
Inhale: Lower to the back and kick the legs up and to get momentum, and then find the pistol squat again
Exhale: Plant tented fingers and step back into high lunge
Wild Thing → Side Plank → Lunge → Half Moon → Warrior II
Begin in wild thing.
Exhale: shift the weight more into the planted hand as you rotate toward a side plank
Inhale: Bend the knee of the top leg, keeping the toes lifted
Exhale: Step the lifted foot toward the planted hand
Inhale: Plant the lifted hand about a foot in front of the front foot
Exhale: Lift the back leg, flexing the toes and reaching out of the heel
Inhale: Stack the top hip over the bottom one, finding half moon pose
Exhale: Lower the lifted foot, keeping it oriented 90* to the front foot
Inhale: Lift up into warrior II
3 Legged Down Dog → Flying Splits → Chin Stand
Begin in 3 legged down dog.
Exhale: Draw lifted knee toward the outside of the (same side) arm
Inhale: Bend the elbows straight back, and hug the forward thigh into the arm
Exhale: Shift forward and press into the hands, finding flying splits
Inhale: Look straight ahead and lower the chin to the mat, bending the forward leg as you do so
Exhale: Lift the back leg, press front bent knee into that tricep, press hard into that same side hand, and find chin stand
Inhale & Exhale & Inhale: Explore the shape
Exhale: Slowly lower either 1 leg and then the other or come back through flying splits
Wide Legged Forward Fold → Shoulder Stand → Plow Pose
Begin in wide legged forward fold.
Exhale: Interlace the fingers at the low back
Inhale: Lengthen the spine to look forward, reaching the arms straight up
Exhale: Fold forward, letting the arms (still bound) move toward the ground
Inhale: Gently roll into shoulder stand -- use the arms as your “brakes” to stop you from rolling too far
Exhale: Lower the legs behind you for plow pose
Brooke is a contributing author for Tada Rugs. Tada Rugs is a 5x7 yoga mat disguised as an artistic area rug that you never have to put away. Tada is short for tadasana, or mountain pose, and our own backyard in the San Juan Mountains of Durango, Colorado is where we find our inspiration. Check out our new designs, enter for a chance to win a new Tada Rug, and be sure to follow us for deals and insider specials! Like us on Facebook, follow us on Instagram, or contact us through our website! Tie a room together and bring your practice home.
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