8 years ago
Yoga and You
Yoga sequence - Standing Core flow - Part 1
8 years ago | Yoga and You
DESCRIPTION
YOGA SEQUENCE – STANDING CORE FLOW PT. 1
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 Standing yoga flow for Core - Part 1.
How to:
1. Start by standing straight on the mat with your feet placed together, lifting your thighs and knee caps up, and pulling your abdomen in and up while keeping your hands at your side.
2. Now, while keeping this posture, inhale and slowly raise your arms, and raise your body as well, balancing yourself on your toes.
3. As you exhale, bring your hands and legs back down. Repeat this posture (Tadasana) a few times.
4. Now, as you inhale squat down and raise your arms up, coming to a chair pose (Utkatasana).
5. As you exhale, bend downwards, coming to a standing forward bend pose (Uttanasana).
6. Again. Inhale and placing your palms flat on the ground, step back into a plank position with your heels pushing back and your shoulders positioned directly above your wrists while looking at the front of your mat.
7. Hold the posture for a few moments. Then as you exhale, bend your elbows and lower yourself to the ground, coming to the Chaturanga Dandasana pose.
8. Slowly lower yourself to the ground completely and as you inhale, slowly lift your upper body up, coming to Bhujangasana. You can also lift your thighs slightly off the floor, pulling your chest forward and come to the upward facing dog posture (Urdhwa Mukha Svanasana).
9. On your exhale, tuck your toes and pull your hips up, coming to the downward facing dog pose (Adho Mukha Svanasana). Hold this posture for a few moments.
10. Place your hands and feet firmly on the ground and as you inhale, lift your right leg off the mat. As you exhale, bring it forward in between your hands.
11. Turn your back foot in about 45 degrees and make sure both your heels are aligned in a straight line. Now, raise your arms up, coming into the warrior pose 1 (Virabhadrasana 1).
12. Now, slowly move your body forward, tucking in your back toes and slowly step up, bringing your body to the Warrior 3 (Virabhadrasana 3) posture. Make sure your left hip in pointing down and not lifting or opening up.
13. Now, slowly step back into Virabhadrasana 1 pose.
14. As you exhale, bring your hands down and step back into plank position.
15. Slowly, shift your body forwards and bend your elbows.
16. Now, lift your body up to Bhujangasana or upward facing dog posture.
17. Finally, exhale and come to downward facing dog.
18. Now repeat the posture and lift your left leg off the mat. As you exhale, bring it forward in between your hands. Then, perform the Virabhadrasana 1 and Virabhadrasana 3 poses with your left leg.
19. Now, come back to Virabhadrasana 1 and as you exhale, bring your hands back down and step back into plank position.
20. Now, slowly lower yourself to the ground completely. Bring yourself to the upward facing dog, then the downward facing dog postures.
21. Now, slowly, bend your knees and shifting your weight forward, jump forward coming to a forward bend pose.
22. Now, lift back to Utkatasana and as you exhale, drop your arms to your side.
Tip:
You can intensify the sequence by jumping back from the forward bending pose to the Chaturanga Dandasana pose, instead of walking your feet back to a plank posture and then lowering your body down to come to the Chaturanga Dandasana pose.
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 Productio
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 Standing yoga flow for Core - Part 1.
How to:
1. Start by standing straight on the mat with your feet placed together, lifting your thighs and knee caps up, and pulling your abdomen in and up while keeping your hands at your side.
2. Now, while keeping this posture, inhale and slowly raise your arms, and raise your body as well, balancing yourself on your toes.
3. As you exhale, bring your hands and legs back down. Repeat this posture (Tadasana) a few times.
4. Now, as you inhale squat down and raise your arms up, coming to a chair pose (Utkatasana).
5. As you exhale, bend downwards, coming to a standing forward bend pose (Uttanasana).
6. Again. Inhale and placing your palms flat on the ground, step back into a plank position with your heels pushing back and your shoulders positioned directly above your wrists while looking at the front of your mat.
7. Hold the posture for a few moments. Then as you exhale, bend your elbows and lower yourself to the ground, coming to the Chaturanga Dandasana pose.
8. Slowly lower yourself to the ground completely and as you inhale, slowly lift your upper body up, coming to Bhujangasana. You can also lift your thighs slightly off the floor, pulling your chest forward and come to the upward facing dog posture (Urdhwa Mukha Svanasana).
9. On your exhale, tuck your toes and pull your hips up, coming to the downward facing dog pose (Adho Mukha Svanasana). Hold this posture for a few moments.
10. Place your hands and feet firmly on the ground and as you inhale, lift your right leg off the mat. As you exhale, bring it forward in between your hands.
11. Turn your back foot in about 45 degrees and make sure both your heels are aligned in a straight line. Now, raise your arms up, coming into the warrior pose 1 (Virabhadrasana 1).
12. Now, slowly move your body forward, tucking in your back toes and slowly step up, bringing your body to the Warrior 3 (Virabhadrasana 3) posture. Make sure your left hip in pointing down and not lifting or opening up.
13. Now, slowly step back into Virabhadrasana 1 pose.
14. As you exhale, bring your hands down and step back into plank position.
15. Slowly, shift your body forwards and bend your elbows.
16. Now, lift your body up to Bhujangasana or upward facing dog posture.
17. Finally, exhale and come to downward facing dog.
18. Now repeat the posture and lift your left leg off the mat. As you exhale, bring it forward in between your hands. Then, perform the Virabhadrasana 1 and Virabhadrasana 3 poses with your left leg.
19. Now, come back to Virabhadrasana 1 and as you exhale, bring your hands back down and step back into plank position.
20. Now, slowly lower yourself to the ground completely. Bring yourself to the upward facing dog, then the downward facing dog postures.
21. Now, slowly, bend your knees and shifting your weight forward, jump forward coming to a forward bend pose.
22. Now, lift back to Utkatasana and as you exhale, drop your arms to your side.
Tip:
You can intensify the sequence by jumping back from the forward bending pose to the Chaturanga Dandasana pose, instead of walking your feet back to a plank posture and then lowering your body down to come to the Chaturanga Dandasana pose.
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 Productio