Workout with a Local
“I love this flow of poses because it perfectly blends strength, flexibility, and relaxation. Starting with the grounding Tree Pose, then moving through the expansive Triangle Pose and the empowering Warrior 2, I feel strong and centered. Finishing with the heart-expanding Bridge and the calming Waterfall/Plow, I’m left feeling refreshed but also deeply relaxed. This sequence truly nurtures the body, mind, and soul.”
Tree Pose
Stand tall in Mountain Pose (Tadasana), with feet hip-width apart and arms at your sides.
Shift your weight onto your right foot, grounding firmly.
Bend your left knee and place the sole of your left foot on your inner right thigh (or lower leg, avoiding the knee).
Bring your hands to your heart in prayer position, or raise them overhead like branches.
To exit Tree Pose, slowly lower your left foot back to the ground, returning to Mountain Pose.
Repeat on the other side.
Triangle Pose
From Mountain Pose, step your feet wide apart (about 3-4 feet).
Turn your left foot out 90° and your right foot slightly in.
Extend your arms parallel to the floor, palms facing down.
Reach forward with your left hand, then hinge at your hip and lower your left hand to your shin, ankle, or the floor outside your left foot.
Extend your right arm straight up, gazing at your left hand.
To exit Triangle Pose, inhale to lift back up to standing, arms parallel to the floor.
Pivot your feet back to the center and repeat on the other side.
Warrior 2
From Mountain Pose, step your feet wide apart (about 3-4 feet).
Turn your left foot out 90° and your right foot slightly in.
Raise your arms parallel to the floor, palms facing down.
Bend your left knee over your left ankle, keeping your right leg straight. Gaze over your right hand.
To exit Warrior 2, straighten your left leg and lower your arms.
Pivot your feet back to the center and repeat on the other side.
Bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms alongside your body, palms down.
Press your feet into the floor and lift your hips towards the ceiling.
Clasp your hands underneath your body, and roll your shoulders under to lift your chest.
To exit Bridge Pose, release your hands and slowly lower your hips back to the floor.
Hug your knees into your chest for a counter stretch.
Waterfall/Plow
Lie on your back with your legs extended.
For Waterfall: lift your legs towards the ceiling, supporting your lower back with your hands.
For Plow: from Waterfall, lower your legs over your head until your toes touch the floor behind you.
Keep your hands on your lower back or extend them along the floor.
To exit Waterfall, slowly lower your legs back down to the floor.
To exit Plow, roll your spine down vertebra by vertebra, bringing your legs back to the floor.
Hug your knees into your chest for a counter stretch.
