Wednesday's Workout: Feel The Burn!

Some of you expressed just how much you loved last night's flow session (who knew you folks liked so much pain?!...challenge accepted!) So, should you want to revisit the torture I descended upon you, here's a couple of the flow sequences we did:

Flow 1 - Building up the Burn

From Standing:

1. Inhale into Eagle (garudasana​) - Balancing on your right leg, wrapping left leg around right; left arm under right). Exhale to squat lower, lifting elbows toward ceiling. Hold for two (2) rounds of breath
2. Exhale into Warrior 3 (virabhadrasana​ 3) - Continue to balance on right leg. On your third exhale, release arms and bound leg. Keep left leg lifted and press into Warrior 3. Hold for two (2) rounds of breath
3. Exhale into Standing Half Splits (urdhva prasarita eka padasana​) - Continue to balance on right leg. On your third exhale, release your hands to the ground and press into half splits. Hold for two (2) rounds of breath
4. Exhale & Prep for Revolved Hand to Big Toe - Exhale and release both hands to the floor, Step your left foot to the floor, next to your right. With your left hand grab the outside of your right foot, Bend your knee preparing to rise up into standing revolved half moon.
5. Inhale Revolved Hand to Big Toe (parivrtta hasta padangusthasana​)- Inhale balancing on your left leg and stretching the IT band of your right leg.  Hold for two (2) rounds of breath
6. Exhale release back to standing.
7. Flow through vinyasa
8. Do the same sequence on the other side

Flow 2 - My Leg's on Fire

 From Downward Dog:

1. Inhale lift right leg up toward ceiling
2. Exhale Runner's Lunge - Step right foot between hands. When making this move really crunch and lift your knee toward your chest, try to keep both hands flat on the mat and gently step your foot between your hands. Inhale and stretch
3. Exhale Low Lunge, Prep'ing for Anjaneyasana - Drop knee to the floor. Release the top of your foot to your mat. Press into your feet, engaging and making your legs strong. When firmly planted...
4. Inhale into Anjaneyasana - Lift your arms toward the ceiling. Feel a stretch in the inner thigh and hip flexor. Hold for two (2) rounds of breath
5. Exhale Twist to the Left in Anjaneyasana - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
6. Inhale Back to Center in Anjaneyasana - Lift arms over head, fingers reaching toward ceiling.
7. Exhale Twist to the Right in Anjaneyasana - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
8. Exhale into Half Split (Ardha Hanumanasana) - Shift hips back, stacking them over the back knee. Walk your front foot forward. Toes lifted. You should feel like your pulling through the heel of the front foot. Fold over the front leg. Hold for two (2) rounds of breath
9. Exhale into Runner's Lunge, Preparing for High Crescent - Press into your feet. Engage and make your legs strong. Once you have a solid foundation....
10. Inhale into High Crescent - Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Don't overarch the lower back. Lengthen tailbone toward the floor. Reach through your back heel. Look up toward your thumbs. Hold for two (2) rounds of breath
11. Exhale Twist to the Left in High Crescent - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
12. Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
13. Exhale Twist to the Right in High Crescent - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
14. Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
15. Exhale into Runner's Lunge, Preparing for Revolved Half Moon - Press into your front leg, bumping up your back foot. Engage and make your leg strong. Once you have a solid foundation....
16. Inhale into Revolved Standing Half Moon (parivrtta ardha chandrasana) - Leaving your left hand on the floor, lift your back leg, roll your chest toward the right and lift your right arm toward the ceiling. (opposite instructions when sequencing on the left side)  Hold for three (3) rounds of breath
17. Exhale release hand and foot to floor, coming into plank.
18. Flow through vinyasa
19. Do the same sequence on the other side​

Kickin' Up the Core Workout

1. Plank (Vasisthasana) - Hold for three (5) rounds of breath
2. Side plank (Right side) - Hold for three (3) rounds of breath
3. Revolved Side Plank (Right Side) - Hold for three (3) rounds of breath
4. Tree Plank (Right Side) - Hold for three (2) rounds of breath
5. Plank - Hold for two (2) rounds of breath
6. Side plank (Left side) - Hold for three (3) rounds of breath
7. Revolved Side Plank (Left Side) - Hold for three (3) rounds of breath
8. Tree Plank (Left Side) - Hold for three (2) rounds of breath
9. Boat (Navasana) to Lolasana (Pendant) (5 times for each) - Hold boat for a five-count and pendant for one-breath.