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Advanced Yoga Sequences

Try These Yoga Moves The Next Time You're Exhausted

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If you’re feeling exhausted from the day, these four yoga moves from Chelsey Korus will help you stay energized.

Watch as yoga teacher Chelsey Korus teaches a simple yoga move to boost your energy and uplevel your practice. 

Variation #1 

Base Layer: Start at the top of your mat. Get down in a deep squat, place your hands on your mat and step back into a plank. Step forward up to your hands, squat, and extend through the hips.

Variation #2

 Hop: Add in a hop to plank position and a hop back to your hands.

Variation #3 

Chataranga & Jump: Level up with a chaturanga push-up in plank position and finish with a jump towards the sky.

Variation #4 

Mountain Climber: After hopping back to plank, throw in a mountain climber: bring 



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Advanced Yoga Sequences

Master An Inversion Practice with This Sequence Designed by Schuyler Grant

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Schuyler Grant, co-creator of Wanderlust and founder of Kula Yoga Project, shares sequencing strategies for inversions.

Schuyler Grant, co-creator of Wanderlust and founder of Kula Yoga Project

“Meditation in motion” is a recurring trope when teachers speak about vinyasa. I confess to using it regularly myself because it perfectly describes the magical elixir that has kept me hooked on this particular way of practicing yoga for almost 30 years. But using posture, breath, and attention to attain a meditative state is easier said than done. Linking posture and breath isn’t sufficient. There must be intention and intelligence behind sequencing, or flow-style yoga becomes tedious at best, injurious at worst.

My introduction to yoga was Ashtanga Yoga. I loved the practice for its rigor, straightforward approach to spirituality, and the reliable access to a state of flow that came from a set sequence of postures with a priority on the breath. But I developed as many injuries as I overcame and craved more breadth and knowledge. Stage II of my evolution was a love affair with the Iyengar Yoga tradition. Since then, I’ve developed and refined a way of sequencing that artfully weaves the two influences, creating a rigorous practice that heals the body and tones the nervous system: Kula Flow (which is what is taught at the Wanderlust Hollywood studio today).

See also Ashtanga Yoga Sequences

I’m often reluctant to talk about what I love to do on the yoga mat as a brand. For many years, the notion of “branding” yoga completely turned me off; it seemed silly and presumptuous to put a stamp on a particular way of serving up asana. My New York City studio, Kula, had been open 10 years before the issue of branding came up. During that time, students continually asked our teachers what style we taught, and we all said, “Um … I dunno … vinyasa…” And they would say, “No. This is different.”

See also What’s Your Style? Explore the Types of Yoga

Eventually, I conceded that names are powerful, that in its purest sense branding is simply naming and that by codifying my style I could more clearly communicate with students and the teachers I train. What is yoga if not communication? The illumination of the unseen? As a practitioner, this dialogue often involves observing the ego and happens among brain, body, and, especially the breath. As a teacher, you are the guide for students on this same journey.

My hope is that a Kula Flow experience is both visceral (sweaty and present-moment focused) and smart (alignment-heavy and aspirational); that the lower and upper chakras are both well served; and that through the practice we fully express the definition of vinyasa—to place in a special way. Place the mind on the breath. Place the breath in the body. Place attention to the nuanced transition of thoughts, movement, and energy—illuminating the seemingly mundane as exquisitely special.

See also Yoga Hybrids

KULA SEQUENCE: ROUND 1

Creating a Kula Flow sequence with a challenging peak pose is like untangling a rat’s nest from my daughter’s hair: You can’t just go at it. You have to tease it out slowly, through patient deconstruction and repetition. In asana, that translates to progressively opening and strengthening the body and channeling the power of the breath. If you slowly practice the shapes and actions that comprise a tricky pose, you might find you have more ability and less fear when you finally do get there. For example, to safely practice Pincha Mayurasana (Feathered Peacock Pose, aka Forearm Balance) with a stag-leg variation, you need to open your chest and shoulders and prepare them to support the weight of your body. And you need to both open and engage your hamstrings. You need to wake up your core, and you need to open your hip flexors and quadriceps. Kula Flow is creative, but the posture choices are never arbitrary. There should be a reason behind everything that you put into a given sequence.

KULA SEQUENCE: ROUND 2

KULA SEQUENCE: ROUND 3

About our Author

Schuyler Grant co-created the Wanderlust festival and founded Kula Yoga Project in New York City. As developer of Kula Flow, she was noted by The New York Times as a go-to teacher for advanced practice. Learn more at wanderlust.com.



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Advanced Yoga Sequences

Seven Stretches You Couldn't Do Without Your Bestie

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Get deeper into your poses and stretches with a best friend or yoga partner.

Warmer weather is here and my bestie and I are taking our yoga practice outdoors. These 7 stretches with a best friend or yoga partner will help improve your flexibility, alignment, and posture. 

See also Build Trust and Learn to Fly with This Therapeutic AcroYoga Sequence

Follow @traveling_yogigirl and @galaortin on Instagram.



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Advanced Yoga Sequences

8 Yoga Poses to Celebrate Spring and New Beginnings

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Along with the asanas, you might also observe that this time calls for the setting of intentions—and deciding what is important to you.

To me, there is nothing like spring. The sun emerges out of the wintery shadows; the earth blooms with color and expansive energy; and in what seems like an instant, the world opens back up to the idea of fresh starts and new beginnings.

If you listen closely, your body receives nature’s message on physical and subtle levels. The physical body asks for renewal: to release and detoxify stored heaviness from winter through light movement, diet, and increased social interaction. The mind urges you to learn something new and explore different directions than before. The spiritual-self moves you to align with earth’s blossoming energies by envisioning and deciding on how best to move forward into a desired future.

See also Clear Your Kapha This Spring With a 35-Minute Yoga Playlist

Along with the asanas below, you might also observe that this time calls for the setting of intentions—in other words, deciding what is important to you. After the internal and reflective winter months, this is the time to get focused and moving, active and motivated, for everything that is to come. We want to set out on this journey with a readiness to grow, transform, and awaken our utmost potential.

From an energetic perspective, it is best to eat an Ayurvedic diet (mostly green, bitter and seasonal foods), to write down in a journal where you see yourself going, and then practice a mantra of trust (example: I trust the path I am walking), which reassures that your actions will lead and make space for your dreams and intentions to manifest.

New beginnings are the first step toward awakening your fullest potential. Enjoy the asana practice below to feel light, awakened, motivated, and free in your body, mind, spirit, and soul. 

See also These Are the Signs You May Need to Detox ASAP, According to Ayurveda

A Yoga Sequence for New Beginnings 



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