12/27/2023 0 Comments Slow flow yoga sequenceThe flow comes from slowing down the movements and finding the juiciness of the body when it can inhale a little more and exhale a little more. Take time inhaling in Plank, exhaling to Chaturanga, inhaling for Up Dog, and exhaling for Down Dog. Transition: Most closely associated with Vinyasa Flow, these four asanas make the foundation of the flow. Plank → Chaturanga Dandasana → Upward-Facing Dog → Downward-Facing Dog Repeat 3 times ending with an inhale-arms up to the sky in a low lunge, and release the arms to the floor and step back into Plank (left foot will meet the right at the back of the mat). Inhale and lift the arms back up and lower the back leg down to low lunge. Transition: In low lunge, inhale the arms up and exhale sweep them back into flying arms (sternum leading with the palms face down about mat distance apart by the hips) while lifting the back leg for high lunge. Anjaneyasana/Low Lunge → Utthita Ashwa Sanchalanasana variation/Flying High Lunge Release the hands to the mat, bending the knees (if needed) and step back with the right foot and lower the knee, place weight on the left foot and right shin. Soften the face, exhale and release the legs and back, back in forward fold. Transition: Inhale the hands to the shins, thighs, or hips, and lengthen the spine all the way from the tailbone to between the ears. Forward Fold → Ardha Uttanasana/Standing Half Forward Bend When back to center, exhale the arms down to heart center and go into forward fold. Transition: Slowly sway side to side to open up the body, hold each side for a few breaths. Urdhva Hastasana/Upward Salute → Half-Moon Transition: Slowly inhale the arms up with the palms facing up to scoop all the energy around the body, allow the palms to gently meet above the head, then exhale the hands down to heart center, repeat 5 times (slowing down each round if possible). Mountain Pose → Urdhva Hastasana/Upward Salute The flow below is perfect for beginners because it’s a heart opener that also focuses on the hips and shoulders. For a lot of yoga beginners, tight hips and shoulders are often the main complaint or target areas. One contemporary path often chosen is a subcategory of Hatha yoga called Vinyasa yoga.Ī flow in Vinyasa is like a dance, linking each physical movement with the breath and finding flow in every pose and transition. You will discover its deeper and more personal meaning as you progress in your routine. If you want to get into the habit of yoga, sign-up to our free 30-day yoga challenge by clicking here. It takes study and self-reflection to find the path, or Marga, that calls to the individual. When done with awareness, even a quiet seated pose like Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose), can be a adapted a mindful vinyasa.When you’re just starting to learn about yoga, it can be very confusing to understand all the different practices and paths. By focusing on the pelvic floor, hips, and navel, you will feel more stable, grounded, and self-assured. This practice aligns the lower three chakras, or energy centers. In this floor-based sequence, you’ll get grounded by focusing on moving energy through your lower body. This pain-free flow sequence reaps the benefits of a dynamic Warrior series sans strain. See also 5 Things Shiva Rea Teaches That Take Sun Salutes to the Next Level Hands-Free Flow Heat up your practice with this energizing mandala (circular) namaskar sequence that’ll send you traveling around your mat to enliven your entire body. See also Mary Beth LaRue’s Favorite Poses to Trigger Creative Thinking Fun Flow Practice Other days you just want to let your body and breath move you on a journey from pose to pose. Some days you step onto your mat and need a neatly prescribed yoga routine. See also Anatomy 101: A Hip-Opening + Balancing Sequence A Creative Flow See also Consciousness in Motion: Vinyasa Open-Your-Hips FlowĮase back pain, gain a more agile gait, and clear out negative emotions with this hip-opening sequence. This sequence will ignite a downward flow of energy through the waist and legs to dissipate built-up vata. See also Defining the Word “Vinyasa” Standing Vinyasa Flow These vinyasa flow sequences will create a focus on breathing and self-energy while targeting specific areas of the body. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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