15-Minute Power Yoga | No Equipment

How To Do A Forward Fold To High Plank

1. Start standing in mountain pose, feet hip-distance apart, shoulders stacked over hips, arms straight overhead.
2. As you exhale, soften your knees and hinge forward at the hips to slowly fold forward, reaching your finger tips towards the ground.
3. Plant your hands on the yoga mat (knees bent as needed). Then step your feet back into a high plank position, shoulders stacked over wrists, body in a straight line from head to heels.

Modification: Lower to your knees for a modified plank.

How To Do Downward Facing Dog To High Plank And Push Up

1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
2. Actively press your hands into the mat as you tuck your toes under.
3. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling to find downward facing dog. Hold down dog, pressing your chest towards your thighs.
4. Then shift your weight forward into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
5. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
6. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
7. Once at the bottom of your push up, exhale as you push back up into high plank position, then press your hips back to return to down dog.

Modification: Lower to your knees for a modified plank and push up.

How To Do Crescent Lunge Pose To Airplane Pose

1. Start in a lunge position, right foot forward, left foot back. Drop your back left knee towards the mat.
2. Right knee directly over your right ankle and front right thigh parallel to the ground.
3. Inhale and bring your arms above your head, keeping the arms in line with your ears.
4. Then shift your weight onto your right leg, right foot planted firmly on the mat.
5. Lift your left leg up straight behind you, causing your torso to bend forward at the hips, over the right leg. Sit bones shift up towards the ceiling.
6. Torso comes parallel to the mat and floating left hip stays square to the mat.
7. Extend your arms to your sides or back towards your hips.
8. Lengthen the back of your neck so that you are looking at the ground, creating a straight line from head to left heel.

Modification: Stand next to a wall or countertop so you can reach out for balance assistance if needed.

How To Do Warrior 2 Pose With Shoulders And Arms

1. Start standing in a wide stance position, feet wider than shoulders (approximately 3 feet apart). Toes facing forward.
2. Extend your arms straight out to your sides, arms parallel to shoulders. Relax your shoulders away from your ears, creating length in your neck.
3. Turn your right foot out 90 degrees, toes in line with your right arm extended long. Heel to arch alignment (right heel in line with arch of left foot).
4. Then bend your right knee into a lunge. Right knee stacked over right ankle, right toes pointing straight ahead. Turn your head to the right and look over your right fingers.
5. Increase the bend in your right knee, keeping the arms extended long.
6. Then reverse the movement by pushing through the right heel to stand tall, pulling the arms up overhead to engage the shoulders and arms.

How To Do Horse Pose With Heel Lifts

1. Stand with feet wider than hips, heels in and toes pointed out (horse pose or sumo squat stance).
2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
3. At the bottom of your sumo squat, lift the right heel off the mat.
4. Perform a sumo squat pulse in horse pose keeping the right heel lifted off the mat, left foot planted firmly into the ground for stability.