8 years ago
Yoga and You
Yoga sequence - Standing Core flow - Part 2
8 years ago | Yoga and You
DESCRIPTION
YOGA SEQUENCE – STANDING CORE FLOW PT. 2
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 2.
How to:
Vashishtasana:
1. Start by standing on the mat straight with your feet together and your hands by your side.
2. Now, as you inhale, slowly, raise your hands up.
3. Exhale and bend your body from the hips, coming to the forward bend pose.
4. Inhale and step back to plank position, with your hands firmly on the ground, your toes tucked in and your shoulders positioned directly above your wrists.
5. Then as you exhale, either bend your knees, or keeping them straight, bend your elbows and lower yourself to the ground, coming to the Chaturanga Dandasana pose.
6. Slowly lift your upper body up and bring your thighs slightly off the floor, pulling your chest forward and come to the upward facing dog posture (Urdhwa Mukha Svanasana).
7. On your exhale, tuck your toes and pull your hips up, coming to the downward facing dog pose (Adho Mukha Svanasana).
8. After a few moments, slowly, shift forward like coming to a plank position, and then twist your body, shifting all your weight onto your left hand and balancing on the back edge of your left foot with your right foot lying on top of your left foot.
9. Making sure your hips are facing forwards towards the side and not up, slowly raise your right hand up, lifting your bottom hip up as much as you can. This is the Vashishtasana pose.
10. Slowly, take your right hand across and over your ear, arching your body slightly.
Simplified Vashishtasana:
11. Now, slowly bring yourself back to a plank position.
12. Shift all your weight onto the left hand, balancing on the back edge of your left foot, place your right hand on your hip and carefully bring your right foot in front of your left foot. Now, slowly raise your arm up.
13. To make it even simplified, bring your left knee down.
14. Now carefully bring yourself back to the downward facing down position.
15. Take a rest and relax your body in the child pose (Balasana), stretching your arms out and lowering your body onto your heels.
16. Now, come back to the downward facing dog position.
17. Repeat the sequence on the other side as well. Upon completing the sequence on the right side, go back to balasana, relaxing your body.
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
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 2.
How to:
Vashishtasana:
1. Start by standing on the mat straight with your feet together and your hands by your side.
2. Now, as you inhale, slowly, raise your hands up.
3. Exhale and bend your body from the hips, coming to the forward bend pose.
4. Inhale and step back to plank position, with your hands firmly on the ground, your toes tucked in and your shoulders positioned directly above your wrists.
5. Then as you exhale, either bend your knees, or keeping them straight, bend your elbows and lower yourself to the ground, coming to the Chaturanga Dandasana pose.
6. Slowly lift your upper body up and bring your thighs slightly off the floor, pulling your chest forward and come to the upward facing dog posture (Urdhwa Mukha Svanasana).
7. On your exhale, tuck your toes and pull your hips up, coming to the downward facing dog pose (Adho Mukha Svanasana).
8. After a few moments, slowly, shift forward like coming to a plank position, and then twist your body, shifting all your weight onto your left hand and balancing on the back edge of your left foot with your right foot lying on top of your left foot.
9. Making sure your hips are facing forwards towards the side and not up, slowly raise your right hand up, lifting your bottom hip up as much as you can. This is the Vashishtasana pose.
10. Slowly, take your right hand across and over your ear, arching your body slightly.
Simplified Vashishtasana:
11. Now, slowly bring yourself back to a plank position.
12. Shift all your weight onto the left hand, balancing on the back edge of your left foot, place your right hand on your hip and carefully bring your right foot in front of your left foot. Now, slowly raise your arm up.
13. To make it even simplified, bring your left knee down.
14. Now carefully bring yourself back to the downward facing down position.
15. Take a rest and relax your body in the child pose (Balasana), stretching your arms out and lowering your body onto your heels.
16. Now, come back to the downward facing dog position.
17. Repeat the sequence on the other side as well. Upon completing the sequence on the right side, go back to balasana, relaxing your body.
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