About This Advanced Yoga Routine
Yoga 4 is the full practice. It moves through strong standing poses into deep hip and hamstring work, then strong backbends and two classic inversions, plow and shoulder stand, before savasana.
What This Routine Targets
Your whole body, with extra depth for your hamstrings, inner thighs, hip flexors, spine and shoulders.
What’s Included
Fourteen poses in eleven and a half minutes: downward dog, Warrior II, extended side angle, triangle and pyramid, then lizard, bow pose, camel, frog pose and a seated straddle, plow, shoulder stand, fish and savasana.
Who Should Try This
Experienced yogis who are comfortable with everything in Yoga 1 to 3. Skip the inversions if you have neck problems, high blood pressure or are pregnant.
Tips for Best Results
Warm up well and never force your neck in plow or shoulder stand: your weight rests on your shoulders, not your head. Fish pose after the inversions balances out your neck.
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.
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.
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.
Pyramid
Duration: 1:00
Fold over your front leg in pyramid to give your hamstrings and calves a deep, focused stretch.
Difficulty: Intermediate
Instructions
- Stand tall, then step one foot back about three feet and turn the back toes out slightly.
- Square your hips toward the front and place your hands on your hips.
- Lengthen your spine, then hinge forward over your front leg.
- Lower your hands to your shin, the floor, or blocks and breathe steadily.
Tips
- Lead with your chest to keep your spine long as you fold.
Adjustments
- Shorten your stance, bend the front knee slightly, or rest your hands on blocks.
Lizard Pose
Duration: 1:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Bow Pose
Duration: 0:30
Catch your ankles and arc your body into a bow to stretch the entire front line while energizing the back body.
Difficulty: Intermediate
Instructions
- Lie on your belly with legs extended and arms by your sides.
- Bend both knees, bringing heels toward the glutes, and reach back to grab your ankles.
- Press your feet into your hands as you lift your chest, head, and thighs away from the mat.
- Hold the arc while breathing evenly, then lower with control.
Tips
- Keep your gaze forward or slightly up to maintain length through the neck.
- Squeeze the inner thighs toward each other so the legs stay hip-width apart.
Adjustments
- Stay lower to the floor or capture one ankle at a time if the full lift feels too intense.
Camel Pose
Duration: 0:30
Open the entire front body with a bold camel pose that stretches quads, hips, and heart space.
Difficulty: Intermediate
Instructions
- Kneel with knees hip-width apart and place hands on your lower back, fingers pointing down.
- Engage your core and thighs, lift through your chest, and begin to lean back creating an upper back arch.
- If it feels good, reach one hand at a time toward your heels while keeping hips stacked over knees.
- Open the shoulders, soften the throat, and let your head relax back while you breathe.
Tips
- Press hips forward so they stay directly above your knees.
- Keep the glutes active to support the lower back.
Adjustments
- Stay with hands on your lower back if reaching the heels feels too intense.
- Pad the knees with a folded blanket or cushion for comfort.
Frog Pose
Duration: 1:00
Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.
Difficulty: Intermediate
Instructions
- Start on hands and knees, then lower to your forearms.
- Slide your knees out to the sides with hips in line with knees and toes turned outward.
- Press your hips back toward your heels to deepen the stretch while breathing steadily.
Tips
- Keep your chest lifted slightly so your spine stays long.
Adjustments
- Bring knees closer together or place blankets under them for less intensity.
Seated Straddle
Duration: 1:00
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
Instructions
- Sit with legs extended, then open them wide into a straddle.
- Place your hands on the floor in front of you and lengthen your spine.
- Hinge at the hips to reach forward, lowering your torso toward the floor while breathing steadily.
Tips
- Keep your back long and avoid rounding as you fold.
- Flex your feet and point toes upward to keep legs active.
Adjustments
- Rest hands on blocks or a chair if reaching forward feels challenging.
- Sit on a folded blanket to elevate your hips and create more comfort.
Plow
Duration: 0:30
Roll into plow pose to stretch your spine and hamstrings while giving your nervous system a calming reset.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Engage your core to lift your legs overhead, supporting your lower back with your hands.
- Lower your feet toward the floor behind your head and, if they touch, extend your arms along the mat with palms down.
Tips
- Keep legs straight and toes reaching toward the floor.
- Relax your neck and avoid turning your head while in the pose.
Adjustments
- Hold your hips with your hands if your feet do not reach the floor.
- Bend your knees slightly if straight legs feel too intense.
Shoulder Stand
Duration: 0:30
Lift into a supported shoulder stand to strengthen your core and calm your mind.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Press arms into the floor to lift legs and hips toward the ceiling.
- Support your lower back with your hands and extend legs straight up, forming a line from shoulders to feet.
Tips
- Keep your neck relaxed and avoid turning your head.
- Engage your core and glutes to stay balanced.
Adjustments
- Keep your knees bent if straight legs feel too intense or if you are building strength for the full pose.
Fish
Duration: 0:30
Open your chest and throat in fish pose for an energizing, heart-opening backbend.
Difficulty: Intermediate
Instructions
- Lie on your back with your legs extended and arms alongside your body.
- Slide your hands under your hips, palms down, and draw your elbows in.
- Press into your forearms to lift your chest, arching your upper back.
- Gently lower the crown of your head to the floor only if comfortable, keeping most weight in your arms.
Tips
- Keep the lift coming from your chest and arms, not your neck.
Adjustments
- Rest your head on the floor or lie back over a rolled blanket or block under your upper back.
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.
Keep Practicing
Come back to Yoga 1 to 3 on lighter days. Mixing levels keeps your practice fresh and your body balanced.
