Hey, Rogue Yogis! Try this body-warming yoga sequence for beginners and advanced practitioners! Known as a “Kneeling Moon Salutation”, this flow is usually done at the beginning (Right after settling into your mat). Used as a warm-up, it’s also a way to practice during a full moon if you’re into following the Moon’s cycles. Either way, it’s an awesome sequence that warms the glutes, side body, shoulders, lower back, upper back, hamstrings, and ankles!
Begin by kneeling (option to sit on a yoga block to ease the ankles).
Inhale the arms up, lengthen side body, gaze up
Exhale to Childs Pose. Big toes touch. Glutes root down to the heels. Option to open knees wider apart. Option to sit on a yoga block. Arms stretch past your head or wrap around the sides with hands resting under glutes.
Inhale up to all fours. Hands under shoulders. Knees under hips. Fingers splayed wide apart. Shoulders plugged in. Tops of feet flat.
Exhale Chest and Chin down to Crocodile. Butt stays in the air.
Inhale as you slide forward to Cobra. Gentle back bend. Shoulders plugged in. Glutes relaxed.
Exhale the hips up to Downward Facing Dog (or DownDog for short). Hands and feet apart at a stable distance. Fingers splayed wide apart. Shoulders press down. Tailbone lifts up. Thighs firm. Heels press down. Note: Your heels don’t have to touch the ground. Just focus on pushing them down and you’ll still get the same benefit for your hamstrings.
From here, inhale a lengthened breath…
Exhale back to original kneeling position. Option to exhale knees down, inhale to all fours, exhale to kneeling.
Repeat 3-5 rounds to get your body nice and warmed up! Follow up with a short 5-10 minute meditation!
How’d this beginning yoga sequence do for you? Comment with your variations or experience below!
-Julie Tran, Your Local Rogue Yogi 😉