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Series

Day 22 - Inversion Vinyasa
From Yoga Strength Foundations by Danique Hanson

By this week we should be feeling strong and confident in our practice, so we are going to add an inversion into our vinyasa flow.
There are three different options for the inversion, so please use the one that is available to you in your practice, and as always, listen to your body and stay safe in your practice.

Here is the sequence;
Starting in Dolphin Pose for 6 breaths
Inhale as you push your left leg up and back into One Legged Dolphin Pose - hold for 6 breaths
Exhale back to Dolphin Pose
Inhale as you push your right leg up and back into One Legged Dolphin Pose - hold for 6 breaths
Coming back to Dolphin Pose, then inhale down into Dolphin Plank for 6 breaths
Inhale up to Downward Facing Dog
Rest here for a few breaths
Inhale your left leg back and up in Three Legged Dog, and exhale all the way through to a low lunge
Bring your hands to the inside of your left foot, and tuck your left shoulder under your left knee - hold here for 3 breaths
Make sure your hands are in a strong position on the floor, and sweep your left knee over your left tricep as you bend into chaturanga arms - hold here for 4 - 6 breaths
Inhale back up to Downward Facing Dog & rest here for a few breaths
Inhale your right leg back and up in Three Legged Dog, and exhale all the way through to a low lunge
Bring your hands to the inside of your right foot, and tuck your right shoulder under your right knee - hold here for 3 breaths
Make sure your hands are in a strong position on the floor, and sweep your right knee over your right tricep as you bend into chaturanga arms - hold here for 4 - 6 breaths
Inhale back up to Downward Facing Dog & rest here for a few breaths
From here we will come down into Dolphin again, and move into a Tripod Headstand (use your options here as shown in the video)

Coming out of headstand, we will be back in Dolphin, ready to move through the vinyasa two more times.
At the end of our flow, we will try out our Dolphin strength and do Baby Bakasana

Namaste x

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