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Intermediate Yoga

Two Fit Moms’ Energizing Back-to-School Sun Salutation

Sniff sniff ... the last weekend of summer is almost here. Tackle back-to-school stress with Two Fit Moms' amped-up Sun Salutation, which will give you the energy you need to get the kids out the door on time.

Sniff sniff … the last weekend of summer is almost here, which means it’s back to morning routines and attempting to hustle the kids out the door on time. Anyone else a little bit stressed?

One thing that relaxes us at Two Fit Moms is getting up on our hands and inverting in our morning practice. Here is a basic Sun Salutation amped up to make you feel energized to start your day, and ready to tackle the new school year.

Mountain Pose

Two Fit Moms in Mountain Pose, tadasana

Tadasana

Standing at the top of your mat, bring your big toes to touch. Spread through the toes and feel your feet rooted to your mat. Lengthen your spine and relax your shoulders. Bring your hands to Prayer at your heart center.

Upward Salute

Two Fit Moms in mountain pose, tadasana

Urdhva Hastasana

On the inhale, sweep your hands up toward the sky and watch your hands connect overhead. Keep your belly hugging in as you feel a nice stretch through both sides of your body.

Standing Forward Bend

forward bend, forward fold pose, uttasana, two fit moms

Uttanasana

On the exhale, sweep your hands down toward your mat. Try to keep your spine lengthened and weight slightly toward the toes to bring the hips in line with your ankles.

Standing Split

Two Fit Moms in Standing Split pose, urdhva prasarita eka padasana

Urdhva Prasarita Eka Padasana

On the inhale, lift your left leg high. Keep your hips square, left thigh internally rotating. Engage through the glutes to keep the leg lifted.

Handstand “L

Two Fit Moms in one-legged Handstand, eka pada vrksasana

On the exhale, plant your hands onto your mat and come up onto the ball of your right foot. Hands are shoulder-width apart, with index fingers parallel to each other. Take an inhale, then on the exhale, slowly bend your right knee and gently kick up. Keep your arms straight and fingertips active. If you can hold your handstand, take 3-5 breaths. If you can’t, no worries! Take 3-5 gentle hops up.

Four-Limbed Staff Pose

Two Fit Moms in Chaturanga

Chaturanga Dandasana

On an exhale, slowly float down to Chaturanga from your Handstand “L” (or kick up) by looking forward, bending your elbows and extending your heart forward. Keep your belly engaged, ribs pulling in and elbows hugging to your sides.

Upward-Facing Dog

Two Fit Moms in Upward-Facing Dog, urdhva mukha svasana

Urdhva Mukha Svanasana

On the inhale, roll over your toes, press into the tops of your feet and hands, and lift up your heart.

Downward-Facing Dog

Downward-Facing Dog pose, ado mukha svana, two fit moms

Adho Mukha Svanasana

On the exhale, roll back over the toes and settle into your Downward-Facing Dog.

Crouching Downward-Facing Dog

Two Fit Moms in Crouching Downward-Facing Dog

On the inhale, come high onto the balls of both feet, bend your knees, and look forward. Spread your fingers wide and root down through the hands.

Tuck Handstand or Donkey Kick-Ups

Handstand Tuck, two fit moms

On the exhale, lightly spring forward, kicking your heels up toward your bottom. Keep your arms straight and fingertips active on your mat. Take about 3-5 of these light donkey kicks forward or hold your Tuck Handstand for 3-5 breaths. Finish the Sun Salutation by returning to Standing Forward Bend, followed by Upward Salute and Mountain Pose. Repeat on the other side.