Beach Yoga

The first day, there was a small cross on the hill. The next day, there was a pirate flag.

Last week I vacationed w/family in the Outer Banks. A big shady deck with an ocean view might just be my dream yoga spot, and I don’t even like the beach. I have not felt so motivated to get up and practice in a while. Morning practice was easy, and daily! My aunt and sister joined a couple days, which helped. It reminds me of the importance of environment and how weird it is to do yoga in a huge city.

On tired days, I started off with some reclined hip openers and seated spinal stretches. On energized days, I went straight into gentle sun or moon salutations, and did more standing poses, bends, and balances. I came up with a new warrior sequence that I liked a lot, I did it all week. Here are the chunks:


  • Wind Relieving Pose (hug the right knee into the chest)
  • Reclined Spinal Twist
  • Straighten leg to the sky and point/flex/circle the foot
  • Pilates Circles with the whole extended leg
  • Reclined Side Soldier (take Yogi Toe Lock and open the leg to the side)
  • Reclined Extended Spinal Twist (switch hands on the foot and take it across the body)
  • repeat on the other side
  • Single Leg Raises (10x, up and down to the count of 4)
  • Double Leg Raises
  • Bicycles (10x, holding for 3 counts each side)
  • Full Body Stretch and sit up

(short version of

  • Camel Ride (sitting with hands on knees, flex spine forward and back w/Breath of Fire)
  • Chinese Drum (hands on shoulders, twist left and right w/Breath of Fire)
  • Shoulder Shrugs (hands on thighs, lift and drop shoulders w/Breath of Fire


  • Sun or Moon Salutations (3-6 each side) with focus on BREATHING and LIGHTNESS
  • Triangle (both sides)
  • Wide-Legged Forward Bend
  • Extended Side Angle (right side)
  • Forward Angle (right side)
  • Forward Angle Bind (hands clasped behind back)
  • Humble Warrior (slide back foot back, drop head to floor)
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Vinyasa and repeat on other side
Balance on Jockey's Ridge

BALANCE POSES (choose a few)

  • Topping Tree (from Humble Warrior, straighten front leg and lift back leg towards sky)
  • Half Moon
  • Crow
  • Tree
  • Dancer
  • Flying Crow

BACKBENDS (just the Sivananda basics)

  • Sphinx or Cobra
  • Locust
  • Bow


  • Seated Forward Bend
  • Reverse Plank
  • Seated Spinal Twist
  • Various Seated Twists (Marichyasana I-IV) after boogie boarding hurt my back

LONG-TIME POSES (essentials, held 10 breaths to 5 minutes)

  • Headstand
  • Shoulder Stand
  • Bridge
  • Full Wheel
  • Fish
  • Corpse

Each day’s version varied slightly, and at no point did I do all poses listed above, but the general arrangement stuck. I lost my breathing practice, though. I did some Breath of Fire in the poses, but I only did Alternate Nostril Breathing once. (That instance, however, was delicious and way more appreciated after missing it.) I meant to do both this morning before leaving for the airport, but 5:45 was already way early for my freelax body.

I’m heading out to Amanda’s Sweat & Flow tonight… or the park?