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Trick or Treat! Practice This Spooky Halloween Yoga Flow to Get In the Halloween Spirit

Jessie Wren
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Halloween will be here soon! Are you feeling the fun and creative spirit of Halloween? We meet the new season with tricks, treats and joyful excursions to the local pumpkin patch. Halloween is a time where we excitedly huddle through haunted houses, get cozy by the fire . . . and get a little weird in our yoga practice.
 
This Halloween season, I challenge you to tap into the spirit of Halloween by being playful, imaginative and child-like. If you need some fun inspiration, this Halloween yoga flow sequence is designed to bring out the child in you, so let go and explore!
 

Practice this fun Halloween yoga flow to find the spirit of this spooky holiday:

Remember – the point is to have fun and capture the Halloween spirit! Halloween costumes optional. 😉
 

1. Extended Child’s Pose (Utthita Balasana)

 
childs-pose-jessie
 
How to practice:

  • Bring your big toes to touch and spread your knees as wide as is comfortable
  • Walk your hands as far forward as you can and ‘tent’ your fingertips
  • Be creative! Imagine your hands are spiderwebs sticking to the floor or picture yummy Halloween cupcakes under the palm of your hands
  • As you reach your arms forward, slide your shoulders down your back to prevent tension
  • Stay here a few breaths, or as long as you’d like!

 
 

2. Crescent Lunge with Cactus Arms Backbend (Alanasana Variation)

 
back-bend-jessie
 
How to practice:

  • Step your right foot between your hands into Low Lunge
  • Engage your inner thighs, send your right hip back and your left hip forward, ground down with your front heel and use your core to lift your arms overhead
  • Take five deep breaths
  • Then get funky and “cactus” your arms as you slowly lift your chest. Make sure to lift from your chest so you don’t compress your lower spine
  • Engage your belly toward your spine to protect your low back
  • After three breaths, switch sides

 
 

 

3. Half Moon Variation or Sugarcane Pose (Ardha Chandrasana Chapasana)

 
half-moon-variation-or-sugarcane-pose
 
How to practice:

  • From Low Lunge, shift your weight to your front foot, place your front hand to the top right corner of your mat, and lift your back leg to the sky
  • Keep your hips and shoulders stacked on top of each other
  • Engage your core and keep your standing leg engaged
  • Add the fun Chapasana variation in Half Moon by bending the lifted knee and grabbing the foot or ankle with your top hand
  • From there, gently kick your foot into your hand to find the backbend
  • Stay here for a few deeps breaths

 
 

4. Revolved Half Moon (Parivrtta Ardha Chandrasana)

 
revolved-half-moon
 
How to practice:

  • From Ardha Chandrasana on the right side, revolve your left hand down as you lift your right arm skyward
  • Get funky by bending the lifted leg and kick your heel toward the ceiling like you’re trying to step on it
  • Take a few breaths, then repeat on side 2

 
 

5. Goddess with Eagle Arms (Utkata Konasana with Garudasana Arms)

 
goddess-with-eagle-arms
 
How to practice:

  • Bring your hands to your hips and step your feet into a 4-foot wide stance
  • Turn your heels in, toes out, and slowly begin to squat down
  • To add the Eagle pose arms, bring your right arm under your left and wrap your forearms to allow the palms to touch. If your shoulders are tight, give yourself a hug by bringing palms to opposite shoulders instead
  • Stay in Goddess Pose for five deep breaths, then release the bind and straighten your legs
  • Slowly exhale and bring your hands to the floor for a Wide Legged Forward Fold
  • Repeat the same pose but switch arms so the left arm swings under the right

 
 

6. Revolved Chair Pose (Parivrtta Utkatasana)

 
revolved-chair-pose
 
How to practice:

  • Bring your big toes to touch, squeeze your inner knees together, and sink into a low Chair pose
  • Bring your hands to heart center and hinge your torso forward over your thighs
  • From there, bring your left elbow to the outside of your right knee and begin to twist over the right side
  • Option to straighten both your arms for a deeper twist and added playfulness
  • Take a few breaths here and then repeat on side 2

 
 

7. Revolved Side Angle (Parivrtta Parsvakonasana)

 
revolved-side-angle-pose
 
How to practice:

  • From Warrior 1, bring your hands to heart center and twist to the right
  • Place your left elbow onto the outside of your right knee and keep your back heel planted. If your back heel lifts (which is very common in such a deep twist) try a Twisted Crescent Lunge instead
  • Take five deep breaths and repeat on the other side

 

 

8. Side Plank Variation (Vashistasana)

 
side-plank-variation
 
How to practice:

  • From Plank Pose, pivot onto the outer edge of your left foot. Keep the bottom foot engaged to create more stability
  • Lift your right arm to the sky and lift your hips
  • Now it’s time to get playful! Lift the top leg and experiment with different arm and leg variations – the spookier the better
  • Repeat on the right side and then press back to Down Dog and take several deep breaths

 
 

9. Bridge Pose (Setu Bandha Sarvangasana)

 
bridge-pose
 
How to practice:

  • Start on your back with you knees bent and feet planted hip-width distance apart
  • Press into your heels of your feet and lift your hips skyward
  • Create a fist with your hands and press it firmly down into the mat
  • Explore lifting the heels and engaging your glutes + inner thighs
  • Hold for a few breaths, and then slowly lower onto your mat one vertebrae at a time
  • Repeat several times through if desired

 
 

10. Camel Pose with Lion’s Breath (Ustrasana with Simhasana)

 
camel-pose-with-lions-breath
 
How to practice:

  • Begin on your knees with the tops of your feet pressing firmly into the mat
  • Press your palms into your low back and gently squeeze your elbows toward each other
  • Slowly lift your sternum toward the ceiling, and shift your hips forward while lifting the chest up
  • Now, let’s have fun with Lion’s Breath! Take a big inhale through your nose, then open your mouth as wide as possible, stick out your tongue and exhale an audible “Haaaaaaaaaa” sound
  • Feel free to take a few Lion’s Breaths to release any unwanted energy

 
 

11. Revolved Half Lizard Pose (Utthan Pristhasana Variation)

 
revolved-half-lizard-pose
 
How to practice:

  • Begin in Low Lunge with your right foot forward and your left knee planted. Your right knee should be stacked on top of your right ankle
  • Walk both hands to the inside of your right foot. If this stretch is intense, stay here and breathe deeply
  • For the playful twisted version, peel onto the outer blade of the front foot. Use your right hand (or strap) to reach back for the inside of your left foot
  • Rotate your heart open towards the sky
  • Hold for a few breaths and then repeat on the left side

 
 

12. Seated Forward Bend (Paschimottonasana)

 
seated-forward-bend
 
How to practice:

  • Seated on your mat, extend both legs in front of you and flex your toes back towards your face
  • Slowly start to walk your fingertips toward your toes, keeping a tall spine
  • Keep your chest lifted and tent out your hands as you root down with your sits bones and fingertips
  • Remain for several deep breaths

 
 

Halloween Bonus Pose! Dead Corpse

Close your Halloween yoga practice with, fittingly, Corpse Pose! Recline onto your back and let the weight of your body invite the spine to completely relax onto the mat. Allow your jaw and shoulders to completely relax as your breath returns to normal. Let the spooky energy settle in your body. Stay here for at least five minutes and enjoy.
 

Happy Halloween Yoga Flow!

Don’t ever be afraid to explore different sides of your yoga practice and different connections in your body. If you enjoyed getting into a fun and spirited mindset while practicing this sequence, keep at it!
 
Your time on your yoga mat is your own, so feel free to express how you’re feeling during your practice . . . Halloween costumes are encouraged (wink, wink).
 

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Jessie Wren

An Arizona native, Jesse finds peace within her yoga practice, and spreads light through her yoga teaching and writing. She loves connecting with herself and others through meditation, asana, and a healthy lifestyle. You can find Jesse traveling the world, writing about inspiration, and taste-testing every sushi restaurant ever.

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