YOGA FOR EVERYONE | A Special Flow by Tutti + Kat for Darling Magazine

Happy Weekend, friends!

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It's truly a blessing that I often get to combine my biggest passions - yoga and photography - and call it work. Yoga is a way to turn the lens around and take a look at what's going on inside, and no matter who you are or where you are in your practice, yoga is available.  

So when Darling Magazine wanted to offer its readers an accessible and short yoga flow that helped de-stress in a chaotic city like New York, we knew we were the gals for the job. When I say we, I'm referring to my best friend Katherine, from The Refined Woman. We're coming up on a year of knowing each other, but time has nothing to do with our love story. Kat and I come from very different backgrounds, but have somehow become women on a similar path - a path of self-awareness and constant dream chasing! 

You'll often find us at any given park, with music & yoga pants on and breath moving up and down in unison. Regardless of the day's event, we come together and wipe our slates clean by one simple move: breathing.

I invite you to try this basic 15-minute yoga flow, prepared by Kat and myself, and experience what your body goes through. It's a perfect way to either start or end your day! 

I hope you give it a try and let us know what you think.

Namaste, loves.

With love always,

Tutti

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Y O G A  F O R  E V E R Y O N E  B Y  T U T T I  +  K A T 

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First, find child’s pose. Sit back on your heels, rest forehead on the ground. Relax your entire body, and start connecting with your breath.

Next, find a neutral spine on all fours. Begin moving with your breath. Inhale into cow pose, exhale to cat poseRepeat five times. (This simple movement warms up your spine, wrists and hips.)

From here, curl your toes under and press into downward facing dog. Make sure you press into your index finger and thumb to avoid dumping weight onto the outside of your wrist.

Cycle through five breaths in downward facing dog. Slowly walk to your hands. Bend knees as much as you need. Arrive intorag doll position. Hold onto opposite elbows, and if it feels good sway side to side.

Now, onto through Sun Salutations A + B.

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SUN SALUTATION A (3 times)

From rag doll, slowly roll all the way up, stacking one vertebrae over the next until you arrive and EXHALE in mountain pose.
INHALE, lift arms up, and gaze to your hands.
EXHALE, fold forward, release your neck.
INHALE, lift your torso halfway, gaze forward and widen your collarbone.
EXHALE, plant hands, step / hop back to chaturanga dandasana (if you can do a push up, you can do this!)
Bend elbows to 90 degrees and shift forward to upward facing dog as you INHALE.
EXHALE, downward facing dog.
Stay for five breaths.
Look forward, walk or jump to the top of your mat, INHALE, halfway lift.
EXHALE, fold forward.
INHALE, come to stand, raise your arms and look up.
EXHALE, mountain pose, arms by your side.

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SUN SALUTATION B* (3 times)

Make your way from downward facing dog to forward fold.

INHALE, chair pose, sit hips back and raise arms alongside your ears.
EXHALE, drop hands to the mat and straighten legs.
INHALE, halfway lift.
EXHALE, plant hands and step/jump back chaturanga dandasana.
INHALE, upward facing dog.
EXHALE, tuck toes, downward facing dog.
INHALE, raise right leg. Keep toes pointed toward the mat.
EXHALE, plant right foot in between hands, spin back heel down to 45 degrees (toes facing the top left corner of your mat).
INHALE, come to stand with arms alongside ears for warrior I (you’re doing it!).
EXHALE, plant hands to frame foot. Step back to plank, then lower halfway.
INHALE, upward facing dog
EXHALE, downward facing dog.

Repeat on left side.

Once you’ve completed the left side, breathe in downward facing dog.
Look forward, walk or jump to the top of your mat, INHALE, halfway lift.
EXHALE, fold forward.
INHALE, chair pose.
EXHALE, mountain pose.

Repeat complete cycle three times.

*Options for Sun Salutation B:

First Cycle: Add a lunge twist after warrior I, left hand down, pick up back heel, and twist toward raised right arm.

Second Cycle: Humble warrior I after warrior I, interlace hands behind back, bring torso inside bent leg and stretch shoulders. THEN release left hand down for lunge twist.

Third Cycle: Repeat above steps and add a side plank after lunge twist.

Finally, rest in child’s pose for five breaths.

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Come to all fours and neutral spine, INHALE, right arm up.

EXHALE, thread it under left arm. Rest on right shoulder. Stay for five breaths.
INHALE, press up to untwist and gaze up.
EXHALE, neutral spine.

Repeat on left side.

We’ll end with breath practice. Find a comfortable seat, close your eyes, and breathe.

INHALE for counts of four.
EXHALE for counts of seven.

Stay for three to five minutes, then slowly open your eyes, and smile.

Namaste, loves!

 

// CREDITS

Photos Via: Sara Kerens

Yoga Bestie: Katherine Harris from The Refined Woman

Yoga T-Shirts: Spiritual Gangster

Yoga Mat: Jade Yoga