Hold, then lower yourself back down slowly. Lift one leg straight up into the air, flexing your toe and raising your hips off the mat. Keep your heels near your butt and hold dumbbells at your hips. Twist your torso, keeping our hips still. With a dumbbell in each hand, press the weights together in the front of your body with your elbows facing out. Next, move your feet to a wide stance with knees bent positioned over the ankles and feet angled out. Then, move the weight to the inside of your knee. Pull the right hand toward your body, twisting your torso as you do. With a dumbbell in each hand, keep the back straight and bend forward at the hips, resting the weight in your right hand on your right thigh with the one in your left hand at the inside of the front knee. Position your feet so the front heel and the middle of the back foot are perpendicular. Put your rear foot flat on the mat with toes turned out. Bend the knees into a lunge, bringing the weights down. Hold dumbbells at your shoulders then stand up and straighten your legs. Step forward with your right foot, the knee at a 90-degree angle with the back leg straight and hips square with the front of the mat. When you come back up, lift your heels off the ground for an extra challenge. You want your thighs to be parallel to the ground or as close as you can get. Place your feet at least a hip-width apart. Take a few breaths and prepare for the next part of the workout. Hold for one breath then move back into Downward Facing Dog to recenter. Push to lift your thighs off the mat, opening your chest and keeping your core tight. Upward Facing Dog Upward Facing Dogĭrop your legs to the ground, keeping your chest elevated. You can do these from your knees for a modified version. Lower your upper body, keeping your elbows close to your body to isolate your triceps. Move your hands a little closer together. Here’s where things are taken up a notch. Try to form a straight line with your body, looking down to the floor with the head and spine in alignment. Squeeze your quads and butt, keeping the hips lifted. Extend your legs behind you, pushing through your heels. Place your hands on the floor, directly under your shoulders, palms pushing against the floor. Place your heels on the ground and stand up straight to return to Mountain Pose. Lift your chest slightly, keeping your head in line with your spine. Then, straighten your knees, placing your fingertips on the ground. Fold your body forward, bending your knees and lowering your head. Then, bring your hands together and to your chest. Stand straight up, feet together, arms stretched overhead. Relax your shoulders then swing head and arms back and forth. Allow your upper body to hang, pulling your chin to your chest to lengthen your spine. Straighten your legs, bending your knees as necessary. Next, step forward so your feet are a shoulder’s width apart. Rest your head between your arms so you’re looking out through your legs. Spread your fingers and straighten your legs, touching your heels to the ground. Rest your forehead on the ground and extend your arms. Inhale and lower your torso onto your thighs on exhalation, lengthening the spine. Kneel on your mat with your feet together behind you while keeping your knees hip-width apart. Here’s one of our favorite power yoga sequences that’s sure to give you an amazing yoga workout. Since one of the benefits of power yoga is that the poses can be performed in any order, there are really no limits to the sequences you can put together. 2 Power Yoga: A Workout with a Spiritual Side.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |