8 years ago
Yoga and You
Yoga sequence - Seated Core flow - Part 4
8 years ago | Yoga and You
DESCRIPTION
Core Flow is not specifically a type of yoga, but more a style that integrates various forms to one goal; tightening and strengthening the core and back. Integrate the whole body while strengthening the deep foundation core muscles; enabling safe and effective movement even in strenuous activities, which is important for injury prevention. Roopa from Monad yoga studio shows us seated yoga flow for core - Part 4.
How to:
1. Start by sitting down on the mat, bending your knees and bring your feel close to your body.
2. Balancing on your sit bones, hold onto the back of your knee and lift your legs up into a bent position such that your legs are perfectly parallel to the ground.
3. Slowly, bring your chest as close to your thighs as possible, while keeping your chest lifted up. (Navasana – Bent knee variation)
4. Once in this position, if possible, let go of your hands and keep them lifted up in front of you without holding on to your legs.
5. Now, stretch your legs up, if possible (Navasana). Stay in this posture for a few deep breaths.
6. After a few moments, cross your legs and bend forward, placing your head down, relaxing your head and neck.
5. After a few moments of relaxation, go back to the bent knee Navasana pose.
6. Now, left one leg at a time alternatively a few times with each inhale and exhale. Similarly, lift your hands up as you inhale, and drop them down as you exhale. Repeat these a few times.
7. Again, fold your legs, this time the other way, bend down and relax.
8. After a few moments, go back to the Navasana bent knee pose. This time, slowly bring your palms together.
9. Now, twist your body to the right side, bringing your hands to the right as well, looking behind your shoulder if possible.
10. As you inhale, twist your body back to the front. Then, repeat the twist on the other side. Do this a few times before relaxing once again.
11. Come back to the Navasana bent knee pose. This time, as you inhale, slowly lower yourself to the ground halfway and stretch your legs out as well. Make sure you shoulder and thighs are off the ground. This is the Ardha Navasana pose.
12. As you exhale, lift yourself back up, going back to the Navasana bent knee pose. Repeat this a few times.
13. The final time, as you inhale, stay down in the Ardha Navasana pose for a few moments before coming back up. Finally, again, relax by crossing your legs and bending forward.
Why to:
Strengthens the abdomen, hip flexors, and spine
Stimulates the kidneys, thyroid and prostate glands, and intestines
Helps relieve stress
Improves digestion
Best time:
The best time to perform any yoga posture or preparatory poses is in the early morning hours. Yet, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com
How to:
1. Start by sitting down on the mat, bending your knees and bring your feel close to your body.
2. Balancing on your sit bones, hold onto the back of your knee and lift your legs up into a bent position such that your legs are perfectly parallel to the ground.
3. Slowly, bring your chest as close to your thighs as possible, while keeping your chest lifted up. (Navasana – Bent knee variation)
4. Once in this position, if possible, let go of your hands and keep them lifted up in front of you without holding on to your legs.
5. Now, stretch your legs up, if possible (Navasana). Stay in this posture for a few deep breaths.
6. After a few moments, cross your legs and bend forward, placing your head down, relaxing your head and neck.
5. After a few moments of relaxation, go back to the bent knee Navasana pose.
6. Now, left one leg at a time alternatively a few times with each inhale and exhale. Similarly, lift your hands up as you inhale, and drop them down as you exhale. Repeat these a few times.
7. Again, fold your legs, this time the other way, bend down and relax.
8. After a few moments, go back to the Navasana bent knee pose. This time, slowly bring your palms together.
9. Now, twist your body to the right side, bringing your hands to the right as well, looking behind your shoulder if possible.
10. As you inhale, twist your body back to the front. Then, repeat the twist on the other side. Do this a few times before relaxing once again.
11. Come back to the Navasana bent knee pose. This time, as you inhale, slowly lower yourself to the ground halfway and stretch your legs out as well. Make sure you shoulder and thighs are off the ground. This is the Ardha Navasana pose.
12. As you exhale, lift yourself back up, going back to the Navasana bent knee pose. Repeat this a few times.
13. The final time, as you inhale, stay down in the Ardha Navasana pose for a few moments before coming back up. Finally, again, relax by crossing your legs and bending forward.
Why to:
Strengthens the abdomen, hip flexors, and spine
Stimulates the kidneys, thyroid and prostate glands, and intestines
Helps relieve stress
Improves digestion
Best time:
The best time to perform any yoga posture or preparatory poses is in the early morning hours. Yet, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com