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Yoga stands as an enduring testament to the union of mind, body, and spirit. Today, we unveil an advanced yoga workout meticulously designed to amplify flexibility, invigorate the body, and foster profound well-being. Incorporating dynamic sequences and targeted poses, this regimen promises to elevate your practice to new heights.

Warm-up: Sun Salutations (Surya Namaskar)

  1. Begin by flowing through 3 rounds of Sun Salutations to awaken the body and cultivate heat. Move with intention, synchronizing each breath with movement, and relish the union of mind and body.

Dynamic Stretching Sequence:

  1. Cat-Cow Stretch: Flow between Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) for 5 breaths each, arching and rounding the spine to gently mobilize the back.
  2. Standing Forward Bend (Uttanasana) with Shoulder Opener: From Mountain Pose (Tadasana), fold forward, clasping hands behind the back and lifting them overhead for a deep shoulder stretch. Hold for 5 breaths.
  3. Lunge Twist: Step back into a low lunge, placing the left hand on the ground and reaching the right arm towards the ceiling for a revitalizing twist. Hold for 5 breaths, then switch sides.

Balance Poses:

  1. Tree Pose (Vrksasana): Ground through the left foot, placing the sole of the right foot on the inner thigh or calf. Bring hands to heart center or extend them overhead. Hold for 5 breaths, then switch sides.
  2. Eagle Pose (Garudasana): Cross the right thigh over the left, wrapping the right foot around the left calf if possible. Extend arms forward, crossing right arm over left, and intertwine forearms, pressing palms together. Hold for 5 breaths, then switch sides.

Deep Stretching Sequence:

  1. Forward Fold (Paschimottanasana): Seated on the mat, extend legs in front and fold forward from the hips, reaching towards the feet. Hold for 5-8 breaths, surrendering to the stretch with each exhale.
  2. Pigeon Pose (Eka Pada Rajakapotasana): From Downward Facing Dog, bring right knee towards right wrist and slide left leg back. Square hips and fold forward, resting forehead on the mat or a block. Hold for 5 breaths, then switch sides.

Inversions and Arm Balances:

  1. Headstand (Sirsasana): Interlace fingers and place forearms on the mat, forming a triangle with hands and elbows. Lift hips and walk feet towards the head, coming into Dolphin Pose. Slowly lift legs towards the sky, engaging core and pressing through forearms. Hold for 5-10 breaths if comfortable.
  2. Crow Pose (Bakasana): From a squatting position, place hands shoulder-width apart on the mat. Bend elbows and shift weight forward, lifting feet off the ground. Engage core and gaze forward, finding balance on the hands. Hold for 5 breaths, then gently release.

Cool-down:

  1. Finish with a supine twist, reclining bound angle pose, and a brief Savasana to integrate the practice and bask in the sensations of heightened flexibility and inner calm.

Written by GUADS intern Lexi with contributions from tummee.com