Y is for Yoga

Yoga improves flexibility, muscular endurance, balance, and helps you to focus on breath. This series of yoga poses can be expected to be performed several times through in any Vinyasa Flow yoga class. Here are the steps!

Step 1: Mountain Pose- Stand tall with your arms by your sides, palms facing forward.

Step 2: Extended Mountain Pose- (inhale) Reach your arms long overhead.

Step 3: Swan Dive- (exhale) Drop your chest and let your arms follow as you fold your body in half, taking your chin toward your chins.

Step 4: Lengthen Your Spine- (inhale) Lift your back to flat, like the top of a table {this prepares your back for the next step}

Step 5: Forward Fold- (exhale) Return to the position at the end of “Step 3.”

Step 6: Step or Jump to top of a push-up (“float” is often instructed in yoga in place of “jump”)

Step 7: (inhale) Draw your body weight slightly forward on your toes. Bend your elbows and hover your body halfway down to the ground. Keep your elbows tight in to your ribcage.

Step 8: Cobra- (exhale) and draw your chest through to a lower back strengthening pose where your chest is lifted and belly down (low cobra) or chest and hips lifted and legs down (full cobra- more advanced) or chest, hips and legs lifted and tops of the feet down (upward facing dog- most advanced)

Step 9: Downward Facing Dog- You may add a triceps push-up (optional) then draw your hips up and back, drop your heels toward the floor, suction cup your hands to the ground and press through all parts of your hands (even into your fingertips), and pull your chest and torso through your arms, as if trying to bring them closer to your thighs.

Step 10: Rise on your tippy toes and slightly bend your hips and knees, like a crouching tiger.

Step 11: Step or jump (“float”) your feet in-between your hands.

Step 12: Reverse swan dive to return to “Step 2″ (inhale) Extended Mountain Pose.

Step 13: (exhale) Return to Mountain Pose “Step 1″

“Y” is for Yoga.
Do 1-minute of these moves…

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