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A Mid-Semester Yoga Flow

A simple flow to help you get through the semester.

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A Mid-Semester Yoga Flow
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This yoga flow is for pushing through the rest of the semester. This flow will stretch and strengthen your body. This is a easy-medium level flow. You can make it as hard as you want by holding poses longer or doing different variations of the poses.

1. Start in Mountain Pose. Hold for a 10 seconds and focus on your breathing.

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2. Throw your hands above your head, take a deep breath, and bend down into a forward fold, exhale. While you are in forward fold, move your body side to side and loosen up.

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3. Plant your hands on the mat and hop or step back into a plank position, then lower towards the ground. Hold for a few breaths.

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4. Lower all the way on the ground and go into upward facing dog. Hold for a couple seconds.

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5. Curl your toes under and move into downward facing dog. While in downward dog peddle your legs to loosen them up. Hold the pose for 8-10 seconds.

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6. Now, we're going to do the three legged dog. Take your left leg, kick it up in the air, hold for 5 seconds.

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7. Bring your leg down to your nose, hold for 5 seconds.

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8. Now, bring your leg into a low lunge. Take your arms over your head and stretch backwards. This is crescent moon pose. Hold for 5-10 seconds.

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9. Bring your hands together and twist to your left side. Hold for 5 seconds.

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10. Go back into a lunge, still twisting. Hold for 10 seconds.

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11. Untwist and go into a plank, then upward facing dog again and then into downward dog again.

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12. Repeat steps 5-11, now using your right leg.

13. After repeating those steps, you should be in downward dog. Bring your knees down and your arms right under you. Do cat - cow poses for as long as you need.

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14. Now lay on your back, bring your knees to your chest and rock back and forth, giving your back a little massage.

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15. Lay flat again and rest for 5-10 seconds.

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16. Now bring your knees over your ankles, interlock your hands behind your back, and go into bridge pose. Hold for 10 seconds. Repeat twice.

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17. From bridge pose, go into wheel pose. Hold for as long as you'd like. If you can't do wheel pose, keep doing bridge pose.

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18. From there, gently lay down and rest for 10 seconds.

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Repeat this whole flow as many times as you like.

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This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
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