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Intermediate Yoga Sequences

Two Fit Moms’ All-Levels Mother’s Day Flow

In honor of Mother's Day, practice yoga with a special mom in your life. Two Fit Moms created a shareable sequence suitable for all levels.

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Find someone special to share yoga with. Two Fit Moms created this sequence suitable for mothers of all yoga levels.

In honor of Mother’s Day, we at Two Fit Moms encourage you to share your practice with your mother, grandmother, daughter, or any other special mom in your life. To help you give the gift of yoga, we created this sequence that honors moms of all ages and levels of practice. Each pose can be modified so that it is appropriate for varying levels of strength and flexibility. Hold each posture for 5 full breaths and remember to switch sides to practice the sequence on both sides of your body. Happy Mother’s Day!

READ MOREMother’s Day Reflection: Destiny’s Child

Downward-Facing Dog Pose

Two Fit Moms in Downward-Facing Dog

Adho Mukha Svanasana

Not every Downward Dog looks the same. Although the traditional posture resembles a perfectly straight inverted letter V, your pose may not follow this exact form. Depending on your level of flexibility, your perfect Downward Dog may be with bent knees or heels lifted above the mat. These modifications are perfectly acceptable, and are welcome, as they offer a safe, full-body stretch.

See also3 Ways to Make Downward-Facing Dog Feel Better For You

Revolved Downward-Facing Dog Pose

Two Fit Moms in Revolved Downward-Facing Dog

Parivrtta Adho Mukha Svanasana

Shift your weight into your right hand, and place your left hand on the outside of your right thigh. If you would like a deeper stretch, slide your hand to your calf or ankle. Twist your torso to the right, gazing up under your right armpit.

See also5 Ways to Practice Yoga with Your Family

One-Legged Downward-Facing Dog Pose

Two Fit Moms in Three-Legged Downward-Facing Dog

Eka Pada Adho Mukha Svanasana

From Revolved Downward-Facing Dog, untwist your body and return to Downward-Facing Dog. Extend your right leg high into the air for One-Legged Downward-Facing Dog. Flex the foot on your lifted leg, and rotate your right hip so that all five toes point down toward the mat. If this requires you to lower your leg, go ahead and lower it. Your leg does not need to be particularly high to reap the benefits of this pose.

See alsoAll-American Asana: One-Legged Down Dog

One-Legged Dolphin Pose Variation

Two Fit Moms in 3-Legged Downward-Facing Dog Variation

Bend the knee of your lifted leg, drawing the heel of your right foot in toward your body. Open your chest toward the right by stacking your right hip over your left hip. For a deeper stretch, slowly lower your left forearm to the mat.

See alsoTwo Fit Moms’ Tree + Sun Salutations

Lizard Pose

Two Fit Moms in Lizard Pose

Utthan Pristhasana

Lower your lifted leg, returning to Downward-Facing Dog. Step your right foot to the outside of your right hand. Walk your hands forward a few inches, and then lower your forearms to the ground for Lizard Pose. If this hip stretch is too intense, lower your back knee to the mat for a more comfortable variation. Feel free to experiment in this pose by rocking onto the outer edge of your foot and then back down onto the sole.

See alsoTwo Fit Moms’ Calming 10-Minute Flow for Busy Days

Side Plank Variations

Two Fit Moms in Side Plank Variations

Vasisthasana, Variations

From Lizard Pose, lift onto your hands, and roll onto the outer edge of your left foot for Side Plank. Choose the variation that challenges you while allowing you to maintain your form. Keep your hips lifted and your core engaged.

See alsoTwo Fit Moms’ Gravity Defying Earth Day Flow

Dolphin Plank Pose

Two Fit Moms in Forearm Plank

Roll into Plank Pose, then lower onto your forearms for Dolphin Plank. This pose will strengthen your shoulders and core muscles. Your body should create a straight line from head to heel. Feel free to lower onto your knees to maintain proper form.

See alsoTwo Fit Moms’ Sleep-Better Flow

Dolphin/Forearm Balance

Two Fit Moms in Dolphin/Forearmstand

Pincha Mayurasana

Begin to walk your feet in toward your elbows for Dolphin Pose. Rise onto the balls of your feet or even your tippy toes. Keep your feet together, and challenge yourself to try to stack your hips above your shoulders. Breathe deeply as you hold this intense posture. If inversions are a regular part of your practice, move into a Forearm Balance.

See alsoTwo Fit Moms’ Inversion Preps for Beginners