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Warm Up from the Inside Out with This Fall Yoga Flow

Tip Toe Pose with Breath of Fire

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  • Begin in a standing forward fold with hands on the ground.
  • Transfer weight into hands. While keeping toes and knees together, rise up on the balls of the feet, bend knees, and squat, lowering butt to hover just above the heels.
  • Walk hands back to so that they are on either side of you and take one hand to the center of chest in a half prayer.
  • Then take the other hand to the center of chest in a prayer position.
  • Start "breath of fire"—rapid inhales and exhales through your nose, pumping at your navel center for at least 30 seconds.

Photo: Heidi Kristoffer

Plank Twist Kriya

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  • Begin on hands and knees. Step feet back so they are hip-width apart, keeping toes tucked and shoulders and wrists in line.
  • Tuck chin slightly, keeping spine in line with the body.
  • Engage your navel to spine and energetically reach back through the heels while pushing through the crown of the head.
  • Make sure shoulder blades are equally engaged down back. Do not lock elbows. This is your plank.
  • From here, on your exhale, bend knees to the right, hips to the left, butt back to heels. On your inhale, come back to plank position.
  • On your next exhale, take knees to the left, hips to the right, butt back to heels, and then inhale back to plank. This is 1 rep. Repeat this as quickly as you can for 1 minute.

Photo: Heidi Kristoffer

Chair Pose

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  • Begin standing in mountain pose.
  • Bend knees, sink hips back like you're sitting down in a chair, and reach arms high, framing face.
  • Look in front of knees and make sure you can see your toes.
  • If you can't, sit hips back until you can.
  • Drop shoulders away from ears, look up slightly, and pull belly in to engage core.
  • Breathe here for 5 to 10 deep breaths.

RELATED: More Yoga Poses Practically Made for Cold Weather

Photo: Heidi Kristoffer

Dolphin Push-Ups

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  • Begin on hands and knees with forearms shoulder-width apart and parallel.
  • Tuck toes, lift hips high, drop head, and reach chest back toward shins. This is dolphin.
  • From here, look forward and reach chin toward thumbs on your inhale.
  • Come almost to a forearm plank but not quite.
  • On your exhale, engage navel to spine, and use core to lift hips back to dolphin. Do 10 to 20 reps and then rest in child's pose.

Photo: Heidi Kristoffer

Two Limbed Plank

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  • Begin on hands and knees. Step feet back so they're hip-width apart, keeping toes tucked and shoulders and wrists in line.
  • Tuck chin slightly, keeping spine in line with the body. Engage navel to spine and energetically reach back through heels while pushing through the crown of the head. Do not lock elbows.
  • Reach right arm straight forward in line with ear. Engage core.
  • If this is new to you, lift left foot about a foot or so off the ground, in line with body.
  • If you are comfortable with that one, lift right foot up for more of a heating challenge. Take as many deep breaths here as you can. Rest in child's pose, and then repeat on the other side.

Photo: Heidi Kristoffer

Donkey Kicks

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  • Begin in a short down dog. Soften through knees and look forward.
  • Then, gripping through fingertips, take little hops off both feet at once, flick heels to butt, aiming to get shoulders over wrists and hips over shoulders.
  • Land softly (aiming not to make any noise on the landing because you are using your core) and jump back up.
  • Do this for 30 seconds, rest, and repeat 3 times total.

RELATED: The Stress-Busting Vinyasa Flow to Beat the Cold-Weather Blues

Photo: Heidi Kristoffer

Upward Facing Plank with Breath of Fire

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  • From a seated position with legs together and long in front of you, take hands behind you, fingers pointing toward your body.
  • Press into the palms while lifting hips high. Allow head to fall back if that feels natural for your neck.
  • Press all four corners of the feet into the ground.
  • Start "breath of fire"—rapid inhales and exhales through your nose, pumping at your navel center for 1 minute.
  • After the minute, slow your breathing, tuck chin to chest and gently release bum back down to the ground. Enjoy the heat!

Photo: Heidi Kristoffer

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