Core yoga sequence12/19/2023 ![]() Engage the core as you lift your right leg up. Lift your heels but keep your toes on the ground. Boat and Hip Stretch: Sit tall with your knees bent.Then walk your hands back to the ground and take a seat. Sit back into your hips and heels as you lift your arm into a Chair pose. take your feet wider and walk your hands to your feet. Squeeze your thighs and press the backs of your knees back to lengthen the legs and push your heels towards the ground. Spread your fingers wide and push into your hands to length the spine. Downdog and Chair Squats:Hold downward dog for 5 breaths.Step to downdog and switch sides, repeating the High Lunge Reach and Warrior Windmills on the other side. Repeat 10 times and bring your hands to the ground. Inhale to lift back up, exhale to lower back down. Exhale as you reach your right arm to your torso. Inhale as you sweep your right arm up and back. Keep your right knee bent and your left leg long. Warrior Windmills: Rotate your back heel to the ground and open your arms to a “T”.Repeat 10 times and open to a Warrior II. With a long spine, tilt forward and sweep your hands to your hips. Lengthen your arms up towards the ceiling and engage your core. Lift up into a lunge, with your back knee off the ground and your front knee bent. High Lunge Reach: Step your right foot forward between your hands.Bend your right knee to depend the stretch. 3-Legged Dog Stretch: Lift your right leg again and peel our hips open.AS you exhale, push back to your 3-legged downdog. As you inhale, shift forward to a plank pose, keeping your leg lifted off the ground. 3-Legged Dog Planks: Press back to a downdog and lift your right leg as high as you can.As you exhale, curl your knee towards your nose. Knee Curl and Release: From hands and knees, lift your right leg behind you.Exhale as you engage the core and curl the spine, tucking your head and hips under. Inhale as you curl your chest up and lift your hips. Bring your wrists under our shoulders and your knees under your hips. Cat and Cow: Start on your hands and knees.Keep breathing, inhaling and exhaling with each part of the move. Repeat on the other side before moving onto the next set of moves. It doesn’t make it a prenatal workout, but it can be easily modified if you’ve already been working out beforehand.ĭo each pair of poses for 10 breaths, unless otherwise specified. *By the way, I did this at 20 weeks pregnant. ![]() No weights, no props, and no prior experience necessary. You’ll stretch, deepen your core strength, and shake off that winter slump. In this practice, you’ll need a mat or soft surface. One of the best and easiest ways to do this is with a quick and deep yoga practice. Instead of giving into this slump, you can improve your digestion, enhance your core strength and get you ready for an energetic spring that is on its way. The point is, the winter can be long, sedentary, and sometimes makes you feel out of whack. You may be feeling the overload of a new diet, sluggishness leftover form the holidays or chocolates from your V-Day celebration. In the winter, whether its been cold or warm near you, its worth it to invest some time in moving your body and heating up your core.
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