You don't need to go to hot yoga to drip sweat onto your mat.

By Heidi Kristoffer
Updated: June 27, 2017

You know the saying "you don't have to work harder, just smarter"? Well, you're going to do both during this quick yoga workout. You'll challenge your crow pose technique and train your body to get handstand-ready with this sequence that builds heat throughout your entire body for a head-to-toe strength workout. (Once you master this flow, you'll want to take your practice up a notch with this yoga boot-camp workout.)

How it works: You'll move through each pose. Some will require you to hold steady and test your balance, while others will elevate your heart rate for a quick boost of cardio. Repeat the entire flow 3 to 5 times.

Chair Pose Hold

A. Stand with feet shoulder-width apart. Inhale and raise arms straight up and out to frame face, keeping shoulders down and back.

B. Exhale and lower into the pose by pushing your hips back and bending your knees as though sitting in a chair.

Hold for 30 seconds to 1 minute.

Crow Pose

A. Stand with feet hip-width apart and arms by sides. Crouch and plant hands on floor.

B. Shift your weight into hands as you rise onto tiptoes, bringing knees to rest on triceps, soft elbows; gaze forward.

C. Slowly rock forward to lift feet one at a time to balance on hands.

Hold for 30 seconds to 1 minute.

Malasana Kriya

A. Drop feet to floor from crow pose, so that you are in a low, wide (Malasana) squat with hands in prayer between your legs.

B. Press through your heels and come to standing. Continue alternating between squat and standing, connecting your breath, breathing in as you squat and out as you stand.

Continue for 1 minute.

Extra-Heat Vinyasa

A. Chaturanga: Start in plank pose. Reach back through heels, engage navel to spine, and soften through elbows, reaching them straight back until forearms graze the sides of ribcage. Find long spine, and keep a slight chin tuck.

B. Upward facing dog: Inhale, press palms and tops of feet into floor while extending arms, and lift thighs off floor. Allow hips to soften slightly toward mat while at the same time lifting through chest.

C. Move back through Chaturanga.

D. Push through palms and come to high plank position.

E. Pike hips up, pushing heels toward the floor, coming into an inverted V shape with arms stretched long and head down.

Perform Vinyasa 3 to 5 times.

Handstand Hops

A. With hands still on the ground, kick a straight left leg and bent right leg up, kicking right foot to left thigh.

B. Land softly on right foot, keeping left leg hovering off the ground and repeat handstand hop.

Perform 5 hops on the right side, then 5 hops on the left.


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