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1 MOUNTAIN: Begin in a relaxed yet alert standing position (the Mountain pose). Draw in a deep breath through your nose, keeping your mouth closed and letting the breath “resonate” through the back of your throat. Bend at the knees and sweep your arms overhead. Put your palms together and gaze up at your hands.
2 FORWARD BEND: Exhale (through your nose), bend forward at the waist and reach your arms out to the sides, like wings, before bringing them to the floor.
3 EXTENDED FORWARD BEND: Inhale as you lift your torso halfway up and extend your back straight, keeping your hands on the floor or, if you’re less flexible, placing them halfway up your shins. Look up so that your spine is as flat as possible from neck to tailbone.
4 PLANK: Exhale and place your hands on the floor; then step or hop back into a Plank position, lowering yourself until you’re hovering just above the ground, elbows tucked into your sides, shoulders relaxed. Keep your muscles active and core tight (no sagging).
5 UPWARD DOG: Inhale and press the tops of your feet to the mat by rolling slightly forward. Straighten your arms and gently arch your back, pushing your shoulders down and away from your ears. It’s important to engage your legs-this will relieve your lower back of strain.
6 DOWNWARD DOG: Exhale and roll back onto the balls of your feet, pressing your butt up toward the sky. Push your palms and heels into the mat. Gaze toward your belly button (keeping your neck relaxed) and extend your tailbone toward the ceiling.
7 WARRIOR: Step your right foot forward between your hands, turn your left foot out 45 degrees, inhale, and then stand up in a lunge position. Bend your right knee 90 degrees, straighten your back leg and inhale; then sweep your arms overhead.
8 Exhale and step back into the Plank position (see step 4).
9 Inhale and slide into Upward Dog (see step 5).
10 Exhale and push back into Downward Dog (see step 6].
11 Inhale and repeat Warrior pose on the left side (see step 7). (Repeat steps 8 to 10.)
12 Finish the sequence by inhaling as you hop or step your feet between your hands into a Forward Bend (see step 2).
13 Inhale and lift your torso halfway up to Extended Forward Bend (see step 3); then exhale, fold back down, and reach your hands to the floor. Inhale, roll up to a standing position, bring your hands overhead, let the palms meet, and gaze up at your thumbs.
14 Mountain: Finish by exhaling and returning to the start position.