Vinyasa Flow: The Birds (download edition for purchase)

A 50-minute intermediate practice working variations of downward facing dog, connecting meditations on surya namaskar B and significant focus on core work in navasana. Longer holds in warrior 2 and triangle pose will open your hips and build strength in your legs. Lengthen your hamstrings with Prasārita Pādottānāsana (standing straddle fold)and standing splits and challenge your balance with the first stage of galavasana (flying pigeon) and bakasana (crow pose).  

Breakdown

• Sun Salutations
  
• Core work
  
• Hamstring focus
  
• Balancing poses
  

Suggested Props

• Mat
  
• Bolster (pillow)
  
• Blanket