Sink deeply into your hips to build strength in your lower body. Swivel your left foot parallel to the back edge of the mat and rise up for Virabhadrasana II- Warrior 2. On your exhale step your right foot to the top of your mat. This portion of your practice includes more challenging postures and sequences to build heat and strength.įlow back to a Downward Facing Dog from the top of your mat. Exhale, draw your hands to your chest in prayer. Repeat on your left side and meet in Downward Facing Dog. Exhale and lift the hips for Downward Facing Dog. Inhale in your plank, and exhale for Chaturanga. Exhale and plant your palms to the ground stepping back to plank in the same breath. Inhale and step your right foot forward, rising up to a crescent lunge. Exhale and lift your hips up into a Downward Facing Dog. Exhale and bend your elbows for Chaturanga. From the top of your mat, inhale and bend into your knees and hips as you reach your arms overhead for Utkatasana- Chair Pose. This is one round, continuing for 2 additional flows.Ĭontinue on with 2 rounds of Surya Namaskar B- Sun Salutation B. Exhale and draw the hands to your chest in a prayer position. Inhale rise up to stand reaching your fingertips to the sky. Exhale and step or hop into forward fold. Inhale and look towards the top of your mat. Exhale and lift the hips high into Adho Mukha Shvanasana- Downward Facing Dog. Inhale and flatten the tops of your feet as you reach the chest forward into Urdhva Mukha Shvanasana- Upward Facing Dog. Exhale and fold, planting your hands on the ground and stepping back into Kumbhakasana- Plank. Inhale into Ardha Uttanasana- Halfway Lift. Exhale and hinge at your hips to a forward fold. Inhale and reach your fingertips to the sky. Begin with 3 rounds of Surya Namaskar A- Sun Salutation A. It’s time to warm up the body and begin building heat. Feel a stretch along the back of your legs and lower back. Walk towards the top of your mat for Uttananasa- Standing Forward Fold. Exhale and reverse the curve of your spine, rounding the space between your shoulder blades.Īfter 5 rounds of breath, engage your abdomen and lift your knees. Inhale and gaze forward, dropping your chest towards the mat. Begin to move through 5 rounds of Marjaiasana/ Bitilasana- Cat/Cow. Silence your mind and try to stay present on your yoga mat, focusing only on your breathing and your postures. Sink your hips down towards your heels and relax your body onto the ground. Bring your big toes to touch, then widen out your knees mat width apart. Balasana – Child’s Poseīegin in Balasana – Child’s Pose. Whether you are a beginner or an advanced practitioner, try out these sequences below for a powerful strength-building workout! Sequence 1 Opening Opening. After a challenging sequence of postures, your body is ready to cool down into deeper flexibility poses and a body restoring savasana. Like other styles of yoga, this fun and energetic flow still yields relaxation and stress reduction benefits. Teachers may opt for longer hold times to build strength, and in other sequences they may speed up the flow to boost cardio fitness. Students have a variety of postures in each class to challenge different muscle groups and improve overall fitness. Unlike a traditional yoga practice, in power yoga the instructor can create their own sequences. This dynamic practice gives students a total body workout focusing on strength, core stability, and cardio. Power yoga is an athletic style of yoga often taught in a heated room to enhance its fitness-based benefits.
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