About This Yoga Flow
Yoga 2 takes the poses from level 1 and links them into a longer, flowing sequence. You’ll spend more time in each shape and add lunges and a half split, so your hips and hamstrings get a deeper stretch.
What This Routine Targets
Your hips, hip flexors, hamstrings and the sides of your body, with your legs working to hold you steady in the standing poses.
What’s Included
Eleven poses in ten and a half minutes: cat-cow and downward dog to warm up, a low lunge, Warrior I, Warrior II, reverse warrior, extended side angle and triangle, then a half split, cobra and savasana.
Who Should Try This
Anyone comfortable with the poses in Yoga 1 who wants a little more flow and a longer practice.
Tips for Best Results
Keep your front knee stacked over your ankle in the lunges and warriors. Let each breath carry you into the next pose instead of rushing.
Cat Cow
Duration: 1:00
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Downward Dog
Duration: 1:00
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Lunge
Duration: 1:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Warrior I
Duration: 1:00
Stand strong in Warrior I to open your hips and chest while building steady strength in your legs.
Difficulty: Beginner
Instructions
- Stand tall, then step one foot back about a leg's length and turn the back foot out slightly.
- Bend your front knee over your ankle while keeping the back leg straight and strong.
- Square your hips toward the front as much as is comfortable.
- Reach your arms overhead and lift through your chest as you breathe.
Tips
- Press firmly into the outer edge of your back foot for stability.
Adjustments
- Shorten your stance or keep your hands on your hips if balance or shoulders need a break.
Warrior II
Duration: 1:00
Open wide into Warrior II to strengthen your legs and stretch your hips and inner thighs.
Difficulty: Beginner
Instructions
- Stand with your feet wide apart, front toes pointing forward and back foot turned parallel to the back edge.
- Bend your front knee over your ankle while keeping the back leg straight.
- Extend your arms out at shoulder height, reaching in opposite directions.
- Gaze over your front fingertips and keep your torso centered between your legs.
Tips
- Track your front knee toward your middle toes so it does not collapse inward.
Adjustments
- Bend the front knee less or rest your hands on your hips if the hold feels too demanding.
Reverse Warrior
Duration: 1:00
Arc back from Warrior II into reverse warrior to lengthen the side of your body with every breath.
Difficulty: Beginner
Instructions
- Begin in Warrior II with your front knee bent and arms extended.
- Turn your front palm up and reach that arm up and back overhead.
- Slide your back hand gently down your back leg as you arc your torso backward.
- Keep your front knee bent and breathe into the side of your ribs.
Tips
- Lift up through your ribs before you lean back so the stretch stays long.
Adjustments
- Keep your top arm lower or your gaze forward if your neck or shoulder feels strained.
Extended Side Angle
Duration: 1:00
Sink into a deep lunge and reach long overhead to open the whole side of your body, from heel to fingertips.
Difficulty: Beginner
Instructions
- Stand with your feet wide apart, front toes pointing forward and back foot turned slightly in.
- Bend your front knee until it's stacked over your ankle, keeping your back leg straight.
- Rest your front forearm on your thigh, or lower your hand to the floor or a block inside your front foot.
- Sweep your top arm over your ear so you make one long line from your back heel to your fingertips.
Tips
- Press firmly through the outer edge of your back foot and roll your top shoulder open.
Adjustments
- Keep your forearm resting on your thigh instead of reaching to the floor if your hips or groin feel tight.
Triangle
Duration: 1:00
Reach long into triangle to stretch your hamstrings, hips, and the side of your body.
Difficulty: Beginner
Instructions
- Stand with your feet wide apart, front toes pointing forward and back foot turned slightly in.
- Straighten both legs and extend your arms out at shoulder height.
- Reach forward over your front leg, then lower your front hand to your shin, ankle, or a block.
- Extend your top arm toward the ceiling and open your chest to the side.
Tips
- Lengthen both sides of your waist rather than collapsing toward the floor.
Adjustments
- Rest your lower hand higher on your leg or on a block, and keep a micro-bend in the front knee.
Half Split
Duration: 1:00
Ease into a half split to lengthen your hamstrings and calves with a calm, steady breath.
Difficulty: Beginner
Instructions
- Start in a low lunge with your back knee on the floor and hands beside your front foot.
- Shift your hips back over your back knee and straighten your front leg.
- Flex your front foot so the toes point up and hinge forward from your hips with a long spine.
- Breathe slowly and let your hamstrings soften with each exhale.
Tips
- Keep your hips stacked over the back knee rather than drifting forward.
Adjustments
- Place blocks under your hands or keep a slight bend in the front knee if your hamstrings feel tight.
Cobra
Duration: 0:30
Lift into cobra to open your chest and bring gentle, supportive extension into your spine.
Difficulty: Beginner
Instructions
- Lie on your stomach with your legs extended and the tops of your feet on the floor.
- Place your hands under your shoulders and hug your elbows in toward your ribs.
- Press gently into your palms and lift your chest, keeping your hips and legs grounded.
- Draw your shoulders back and down and breathe steadily as you hold.
Tips
- Lift with your back muscles first and use your hands only for light support.
- Keep your elbows softly bent rather than locked.
Adjustments
- Try Baby Cobra by lifting just your chest a few inches, with very little weight in your hands.
Savasana
Duration: 1:00
Lie still and let your whole body soften as you rest and absorb the benefits of your practice.
Difficulty: Beginner
Instructions
- Lie on your back with your legs extended and feet falling open.
- Rest your arms a little away from your body with your palms facing up.
- Close your eyes and let your body feel heavy on the floor.
- Breathe naturally and release any tension from your face, shoulders, and belly.
Tips
- Let go of controlling your breath and simply notice it.
Adjustments
- Place a pillow under your knees or head, or cover yourself with a blanket for comfort.
Your Next Step
When this flow feels steady, try Yoga 3 for deeper hip openers and backbends.
