A great place to practice yoga is at the beach; the crashing waves are very calming and the breeze off of the water is great for cooling off sweat. These four poses, in my opinion, can be combined to form a simple and very basic flow pattern.
The first and final pose to this flow is Downward Dog. To complete this pose, your feet and hands should be on the ground and shoulder width apart, with your back flat and butt in the air. Ideally my heels would be flat on the ground, however my hamstrings are tight from doing too much gymnastics (and front walkovers) these past few days. It is more important for your back to be flat and your hands reaching out in front of your body than for your legs to be straight and your heels to be flat in the ground. If you want to complete this flow in sync with your breath, exhale as you complete your downward dog pose and relax your diaphragm, as you focus on pushing air out of your lungs.
The second pose is Plank; which, as it sounds, is exactly a hand plank. Your body should make a flat line, with your hands on the ground beneath your shoulders. To transition into a plank from downward dog, slide your weight forward, placing more weight into your front, above your hands. To avoid straining your neck, keep it in line with the rest of your body. During the plank pose in your flow, inhale air into your lungs before moving onto the next pose in our flow.
From plank, the next pose in our flow is to complete a chaturanga, a move similar to a push up. During your chaturanga, exhale the air out of your lungs. Keeping your body in a flat line from the plank, slowly lower yourself closer to the ground while holding your arms and elbows in, close to your body. Looks at the picture below, for a visual description!
After holding your chaturanga for an exhale breath, inhale into Upward Dog. To complete this pose, first flip into the tops of your feet from your toes and arch your back, bringing your head and chest up towards the sky. It is easiest to imagine a string attached to the center of your chest and it is gently pulled upward. It is difficult to tell in my picture below, but my thighs are raised up off from the ground; only the palms of your hands and the tops of your feet should be touching the ground.
Finally, exhale back into our first pose of this flow, downward dog. Congratulations! You just completed a yoga flow! You cam now combine this flow with other flows or poses or if you want, just stick to these four poses and hold them for different lengths of breaths. I hope you enjoyed this and I’ll post more yoga poses in the future!