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.
Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
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

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

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

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

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

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

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

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

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.