![]() If inversions are in your practice, you can play with moving from a handstand or crow to a chaturanga. To make these more advanced, you can take several chaturangas and/or take them with one leg lifted. For the Vinyasas, I encourage you to make these your own! You can modify them by taking the chaturangas (essentially half a push-up moving from high to low plank) from your knees you can shift back to child’s pose you can skip your vinyasa altogether and meet us in Downward Dog. ![]() I hope that you enjoy this practice, and that it leaves you feeling strong and released! Let me know in the comments below which moments peaked your creativity and curiosity about where you can take your practice next! Stay in Savasana for as long as you’d like you do not have to close your practice when the video ends. We will complete our practice by getting our feet over our head in an inversion of your choice (Happy Baby is the one I offer in this practice) and take our Savasana. ![]() If there are any final poses or movements that are calling to you that I did not suggest, please feel free to continue your practice and take what feels good. The postures will focus primarily on increasing flexibility and some mobility. This section is intended to help lower the heart rate back to normal (or close to normal), and help you find release in all of the muscles that we just worked. These postures will challenge the strength of your ankle stabilizing muscles as well as your core, and you will find that the poses are a test of your total-body flexibility and mobility.Īfter a final vinyasa, we will have reached the seated/reclined portion of our practice. The peak of our practice will not only challenge our lower-body strength, it will challenge our hamstring flexibility and hip and spinal mobility as well.īeginning to bring the heart rate back down and re-center our breathing, we will finish off the standing portion of our practice with some balance work. Reaching the peak of our practice, we will move into some hip-opening with our Warrior 2-focused sequence. These poses sneakily challenge our core as well, so even when you’re tempted to maybe not take your fullest expression of a lunge or squat, I challenge you to play your edge and breathe through the discomfort. Though we are only moving through 1 full round of a Sun B (there are typically at least 3 rounds in a power class), we will take about 3 breaths in chair pose and each side of Warrior 1, exploring the fire the will build in our quads and glutes. Sun B’s, again like Sun A’s, are completely customizable, so if you would like to add anything to this portion of your practice, please feel free to make it your own. They typically consist of Chair Pose and Warrior 1, separating each posture with a vinyasa in between. Similar to Sun A’s, Sun B’s are like 3-part yoga burpees. The foundational vinyasa that we will move through in this practice will definitely elevate your heart rate, help you to work up a sweat, and build tons of strength in your core and upper-body - even if you choose to modify and take the Vinyasa from your knees.įrom our Sun A’s, we will move into exploration, elevating the heart rate even higher. Vinyasas are simple movements that you can choose to make more complex depending on your skill level. With that being said, however, while it is completely up to you on whether you want to take the vinyasas or skip them altogether, I would encourage you to try them out because they are a great way to continue building that internal heat. Vinyasas are in the same boat as Sun A’s: completely customizable to fit your needs. Sun A’s are a great way to customize your practice to fit your needs they are also a great foundational flow, so if you choose to follow along with me, the movements will be simple (easy to follow) and they can still pack the heat. ![]() I like to think of Sun A’s as the yoga version of a burpee: you can take these as slow or as quickly as you’d like, you can add transitional movements to advance your practice, or you can take modifications of the postures that aren’t serving you. Additionally, the integration portion of our warm-up is a great opportunity to build some fluidity in the joints, and to begin to open and release muscle tension.įrom integration, we will move into warming, where we will continue to build that internal fire and increase the heart rate. It’s important to take this time to inhale and exhale fully and deeply through the nose, and in alignment with our movements, so that we can begin to build some internal heat and increase awareness of the body. To begin, we will move through a series of postures intended to warm up the spine, engage the core, and integrate the breath with our movements.
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