This yoga fitness flow begins in the Upward Facing Splits pose called Urdhva Mukha Upavistha Konasana. Combining forward bends with chest openers is good practice. The body needs to be moved in this kind of balanced way and after the chest and abdominal organs have been crushed and suppressed opening them really feels satisfying.
The first part of the flow goes down to one leg then back up and down to the other. During this point of the flow you can hold down on one side for a while or flow. To flow exhale down, inhale up and exhale down the other way flowing continuously. A combination of holding and flowing is also a good choice. For instance the first time you enter the forward bend down on one leg you hold until looseness is achieved along the whole leg and lower back. Then you come down the other way and hold. Measure the feeling of flexibility on the other side and only hold until it feels even to the first side. It is surprising but to get both sides equal you must hold one side longer than the other. This is the way to balance.
The flow then moves into lateral stretches. You may prefer to hold these for a shorter time before coming up. This can also be done many times on each side before raising up one last time and coming down and forward. Hold in the spits while leaning forward until the muscles open.
Here is the instructions for the yoga fitness flow.
Inhale up into the Upward Splits pose.
Exhale down to one side in a forward bend.
Inhale up again into the Upward Splits pose
Exhale down to the opposite side.
Inhale up again into the Upward Splits pose.
Exhale down to the side this time remaining sideways and stretching the lateral side of the body.
Inhale up again into the Upward Splits pose
Exhale down to the opposite side.
Inhale up again into the Upward Splits pose.
Exhale forward and down. The hands can be forward or sideways towards the feet.
Urdhva Mukha Upavistha Konasana
Parivrtta Upavistha Konasana
