Squeeze the tips of your shoulders together to expand your chest, and reach your right arm behind you. Keep your feet grounded and hip-distance apart. Press onto your left tiptoes and into your left hand as you spin your torso and hips open to the ceiling and lower your right foot to the floor. See also The Reason for Hip Stretches Flip Dog Keep your hands firmly planted and arms parallel. Bend your right knee, bring your heel toward your glute, and open your right hip and side body. Inhale as you reach your right leg high behind you, lifting from your inner right thigh. See also Warrior II Pose Three-Legged Dog, variationīring your hands to the mat and step back into Downward Dog. As you inhale, radiate out in all directions. Draw the tips of your shoulder blades together and broaden your chest. In rounds 2–4, hold each pose for 1 breath, or 5–6 seconds.įrom Downward Dog, step your right foot forward to your right thumb, plant your back foot on the ground, and rise up to Warrior Pose II. In round 1, hold each pose for 5–6 breaths, or 30 seconds. Warrior II Pose (Virabhadrasana II) Instructions: Do 4 rounds of this sequence. See also Twists If you have 20 minutes, add these poses to your sequence. Unwind, return to Downward Dog, and practice sequence on the left. Hook your left tricep over your right thigh, pressing your arm into your leg to help you lengthen your spine and spin your heart up. On an exhalation, bring your hands together in prayer position at your heart and twist your torso to the right. See also High Lunge, Crescent Variation Crescent Twist Lift your low belly and scissor your inner thighs in toward your centerline. Lengthen the sides of your torso as you reach your arms higher. Inhale as you sweep your arms up and lift your chest upright. Hug your outer shins in toward your centerline and draw your low belly up and in. Extend through your back heel and reach through the crown of the head to create a long line of energy. Lift your back knee up and hover your chest at a 45-degree angle. Reach your arms back along your sides and spread your fingers wide. Inhale and sweep both arms to the sky as you lift your chest and come into a gentle backbend. Lower your left knee to the earth, keeping your back toes tucked. See also Downward-Facing Dog Pose Low Lungeįrom Down Dog, step your right foot forward to your right thumb. Pull your navel in and feel your abundant breath. Lift your hips high as you ground through your hands and firm your leg muscles to the bones. Standing at the top of your mat, fold forward, plant your hands on the earth, and step your feet back into Downward Dog. In rounds 2–4, hold each pose for 1 breath, or 5–6 seconds. If you only have 10 minutes, try this practice.ĭownward-Facing Dog Pose (Adho Mukha Svanasana) Instructions: Do 4 rounds of this sequence (a round is the sequence practiced on both the right and left sides). She works with Baron Baptiste to design and deliver yoga teacher trainings and transformational programs. OUR PRO Model and teacher Leah Cullis teaches Baptiste Power Vinyasa yoga in Austin, Texas. As you expand your breathing, set your intention for your practice. Cultivate Ujjayi Pranayama: Breathing slowly through your nose, slightly constrict the back of your throat so you feel the breath’s texture. Move with your breath to awaken energy and focus. Throughout, you’ll also activate your core and shed stress with heat-building standing poses, twists, dynamic backbends, and deep hip openers. They emphasize hugging in to your body’s centerline and focusing on your breath. This series of flowing sequences can help you do so by bringing you back to your center and igniting the energy you want to radiate. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Įmbrace and celebrate the season by honoring the practices that create light and joy for you, and by sharing these gifts with others.
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