Yoga Fusion Summer Weekly Workout- August 1 2017

Yoga Fusion Summer Weekly Workout- August 1 2017

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I hope you enjoyed last week’s energizing sequence.

The sequence this week is designed to reduce stress and anxiety, and bring a sense of peace and calm.

Calming Sequence

Warm Up

  1. Mountain pose- start in Mountain pose
  2. Sweep arms overhead, inhaling, lengthening torso
  3. Swan dive/forward fold, hinging from the hips, spine long, exhaling, extending arms out to the sides of your body
  4. Monkey- inhale to Monkey, keeping your spine long and parallel to the floor, head in line with the spine
  5. Forward fold- exhale to forward fold
  6. Reverse swan dive to Mountain pose- engage the core and with an inhale, unhinging from the hips, come back up to Mountain
  7. Repeat this sequence 4 x

 

  1. Forward fold- exhale to forward fold
  2. Downward Dog- step feet back, create a firm connection between the hands and the mat, open the chest, lengthen the spine, and to the extent possible, lengthen through the legs.  “Walk the dog” by alternating pressing one heel at a time toward the floor. After walking the dog, hold here for 2 breaths.
  3. Child’s pose.  From Downward Dog, slowly bring the knees down to the mat, and allow your hips to drop back toward your heels, opening the back of the body.    Think of breathing into the back body, opening and releasing tension.  Hold here for 2 breaths.
  4. Downward Dog- from Child’s pose, lift back up to Downward Dog, and walk the hands slowly back to meet the feet.  Hold here in Forward fold for 2 breaths.
  5. Reverse swan dive to Mountain pose- engage the core and with an inhale, unhinging from the hips, come back up to Mountain pose.
  6. Legs Up The Wall pose- find a spot on the wall, and lengthen your legs up the wall while resting your torso on the floor.  Enjoy the restorative effects of this pose as long as you desire!

Happy practicing, and make sure to check back next week for the next sequence!

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