Yoga Fusion Summer Weekly Workout- August 13 2017

Yoga Fusion Summer Weekly Workout- August 13 2017

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I hope you enjoyed the calming sequence, and forgive me for skipping a week (I snuck away on holidays for a few days 🙂 )

The sequence this week is designed to build strength in the back, core and legs.

Back, Core and Leg Strength 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. High lunge- float your right foot back, create a firm connection between feet and the mat, and lengthen through the right foot, pressing your heel away from your torso. Open your chest and lengthen the spine as you bring your torso upright.  Arms can reach out to the sides, hands can press together at heart centre or you can be bold (!) and brace your core, and lift both arms up toward the sky- reaching with you fingertips.  Hold here for 2 breaths.
  3. Warrior 2.  From high lunge, turn your back heel 90 degrees, and reach arms at shoulder level toward either side of the room.  Press your front knee back, and tuck your tailbone under.  If you’d like, you can add Reverse Warrior in here, holding your lower body still, inhale and lift the front arm up, and back, bending into a back bend.  Hold here for 2 breaths.
  4. Triangle-  from Warrior 2, lengthen the front knee, reach the front arm forward, and when you’ve reached your full range of motion, bring the front arm down toward the floor, keeping the torso in line with the front leg.  Open the chest, and rotate the upper shoulder back.  Hold here for 2 breaths.
  5. Low lunge- windmill the arms forward, and use the hands to frame the front foot, coming to low lunge.  From here, float the right foot back to meet the left, in Forward fold.
  6. Forward fold- hold here two breaths, letting your breathing slow.
  7. High lunge-  float your left foot back, create a firm connection between feet and the mat, and lengthen through the left foot, pressing your heel away from your torso. Open your chest and lengthen the spine as you bring your torso upright.  Hold here for 2 breaths.
  8. Warrior 2- From high lunge, turn your back heel 90 degrees, and reach arms at shoulder level toward either side of the room.  Press your front knee back, and tuck your tailbone under.  If you’d like, you can add Reverse Warrior in here, holding your lower body still, inhale and lift the front arm up, and back, bending into a back bend.  Hold here for 2 breaths.
  9. Triangle-  from Warrior 2, lengthen the front knee, reach the front arm forward, and when you’ve reached your full range of motion, bring the front arm down toward the floor, keeping the torso in line with the front leg.  Open the chest, and rotate the upper shoulder back.  Hold here for 2 breaths
  10. Low Lunge- windmill the arms forward, and use the hands to frame the front foot, coming to low lunge.  From here, float the right foot back to meet the left, in Forward fold.
  11. Forward fold- hold here two breaths, letting your breathing slow.
  12. 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.
  13. 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 as long as you like to finish your practice.

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

 

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