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Yoga Sequences

Two Fit Moms’ Gravity-Defying Earth Day Flow

Connect with the earth and then defy its gravity with this grounding and exhilarating sequence.

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Connect with the earth and then defy its gravity in this grounding and exhilarating flow.

In honor of Earth Day, Two Fit Moms dedicated this grounding flow to connecting with the Earth and then defying its gravity with the exhilarating thrill of arm balancesinversions, and balancing poses.

PS: Stay tuned Thursday as Two Fit Moms partners with Kohl’s to launch its exclusive Gaiam® women’s apparel collection (the moms have lent their expertise to help perfect the fit, style, and performance of the pieces in the yoga wear line).

See also 10 Body Mudras to Celebrate Earth Day with Shiva Rea

Reclining Bound Angle Pose

Two Fit Moms in Reclining Bound Angle Pose

Supta Baddha Konasana

Start by lying down on your mat, bending your knees and bringing the soles of your feet together in Reclining Bound Angle Pose. Let your knees fall open like a book. Use blankets or blocks to support your legs if the stretch is too intense. Extend your arms alongside your body, and close your eyes. Relax and feel the weight of your body sinking into your mat as you breathe deeply.

See also 7 Steps to Master Bound Angle Pose


Paripurna Navasana/Utkatasana Combos

From Reclining Bound Angle Pose, draw your knees into your chest and roll up and down on your mat. Using your body’s momentum, plant your feet and come into Chair Pose. Spread your toes wide and feel your feet ground down into the Earth. As you sink deeper, let gravity bring you into any variation of Boat Pose. Fight gravity by lifting your heart up away from the Earth. Hug your knees into your chest once again, and roll onto your back. Using your body’s momentum, rock back up into Chair Pose.

See also Watch + Learn: Chair Pose

Crane (Crow) Pose

Two Fit Moms perform Crow Pose.


From Chair Pose, come high onto the balls of your feet, slowly lower down, plant your hands and come into Bakasana. Spread your fingers wide and feel the Earth under your fingertips. Resist gravity by pushing the Earth away.

See also Learn Crane Pose

Tripod Headstand

Two Fit Moms in Tripod Headstand

Sirsasana II

From Bakasana, slowly lower the crown of your head onto the Earth and extend your legs for Tripod Headstand. Feel the energy of the inversion running through the crown of your head, up through your spine and out through your toes as you defy gravity.

See also 3 Ways to Rise Up Into Tripod Headstand

5-Point Downward-Facing Dog

Two Fit Moms in Five-Point Downward-Facing Dog

Adho Mukha Svanasana, variation

From Tripod Headstand, step back into Downward-Facing Dog. Instead of traditional Downward Dog, bring your hands and feet as wide as your mat and then give into gravity by letting your head and chest move down toward the Earth.

See also 3 Ways to Make Downward-Facing Dog Feel Better

Warrior III

Two Fit Moms in Warrior III

Virabhadrasana III

From 5-Point Downward-Facing Dog, walk your hands back toward your feet and slowly roll up to a standing position. Taking a step forward, and come into Warrior III. Ground down through your standing leg and feel the sole of your foot connecting to the Earth as you use your body’s strength to stay in the pose.

See also Shiva Rea’s Warrior III Bow Mudra

Standing Split

Two Fit Moms in Standing Split

Urdhva Prasarita Eka Padasana

From Warrior III, slowly lower your hands to the Earth. Using the power of your muscles to resist gravity, extend your top leg toward the sky. Slowly lower your raised leg and step back into Downward-Facing Dog. Repeat Warrior III and Standing Split on the other side.

See also Hit a High Point in Standing Splits

Child’s Pose

Two Fit Moms in Child's Pose


Slowly make your way back down onto your mat, coming into Child’s Pose. Sink down, once again feeling the weight of your body melting into the Earth.

See also Maroon 5’s Grounding On-the-Road Sequence