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Yoga Poses

A 6-Step Flow That’ll Make You Smile

Kathyrn Budig shares a favorite mini sequences that can be added to any practice.

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Sometimes advanced asana intrigues me while other days the beauty and simplicity of yin evokes magic. Today in #Findyourinspiration, I want to share one of my favorite transitions that always makes me smile. I call it Dancing Vasisthasana, because it flows through variations on that master pose, in a way that feels like a dance to me. I like to put this into my Surya Namaskar Bpractice to add some flare, space, and grace.

It links Wild Thingto Fallen Triangle (sometimes called Rockstar) to a pose I like to call Ninja Chaturanga. Enjoy, connect to your breath and put this into your practice when you need to feel inspired or simply want change.

A. Begin in Downward-Facing Dog. Lift your right leg up into the air. Externally open your hip and bend your knee reaching your foot to the left. Keep reaching to the left feeling the weight transfer from your right hand to left. As you let your right foot drop lightly to the ground rotate to the outer edge of your left foot.

B. Stay on the ball of your right foot. Rotate your pelvis, belly, and heart up to face the ceiling. Firm your base shoulder, rotating the upper outer arm in. Take your top arm like you’re screwing in a lightbulb—externally rotate your arm keeping the shoulder in the socket and reach it overhead toward the ground with the palm facing down into Wild Thing. Take a few breaths.

C. Look down and stretch your right arm up to the sky. Pivot back to the ball of your left foot and place your right hand back to it’s starting point. Bend your right knee into your chest and gaze toward the left.


D. Shoot your right leg straight out under your body to the left. Land on the outer edge of your right foot and pivot to the big toe edge of your back foot. Elongate your top arm up, externally rotate and stretch it over head. Lift your hips up to the sky as you press the ground away and press towards the sole of your right foot. Go for length in your left waist.

E. I like to call this next move Ninja Chaturanga. Look down and keep your right leg where it is. Place both hands back into Plank as you pivot onto the ball of your back foot. Your right leg will be straight out to the side or slightly behind. Inhale, and as you exhale bend your elbows into a full Chautranga.

F. Inhale and press back up to straight arms. Exhale and swing your right leg back into Down Dog. Repeat on the second side.

Get more great flows and pose instruction from Kathryn here.

Kathryn Budig is a yoga teacher behind AIM TRUEis a regular writer for Yoga Journal and presenter at Yoga Journal LIVE!.