A standing vinyasa flow sequence broken down. The perfect add on after 3-5 Surya Namaskar A’s. Vinyasa Flow uses the breath to connect each pose; ‘nyasa' means "to place" & ‘vi' means "in a special way.” Take 3-5 full breaths in each pose.1️⃣From downward facing dog, find a deep & rhythmic breath. Inhale & lift your left leg into three-legged downward facing dog, keep your lifted leg engaged. Bend your knee & stack your left hip over the right. Keep your shoulders square, equal weight in both hands & core engaged 2️⃣Virabhadrasana II (warrior 2): exhale & step the left foot between your hands. Pivot the back foot flat so your front heel lines up with your back arch. Inhale to open arms up & stack shoulders over hips. Ensure front knee is over the ankle 3️⃣Viparita Virabhadrasana (reverse warrior): keep legs the same as warrior 2, inhale & stretch your left hand slightly forward, turn the palm up. Exhale & lean your torso back to lightly rest your right hand to the thigh. Firm the thighs & core and soften your shoulders as you reach your top arm high 4️⃣Trikonasana (triangle): lift back up. Straighten your front leg & reach the left hand forward to lengthen. Tip left hand to the earth & reach right arm high. Take shoulders & ears back to keep your heart open & lengthen your sides with each breath. Modification: use a block 5️⃣Ardha Chandrasna (half-moon): place right hand to the hip & walk your left fingertips forward (or use a block), as you step your back foot in & balance on your left foot. Lift your right leg parallel to the floor & stretch your right arm up. Option to move into ardha chadrasana chapasana (that’s a mouthful), by bending your right knee & grabbing your ankle. Kick the foot away to open your heart 6️⃣Baddha Virabhadrasana (humble warrior): step back to warrior 2 to reset. Interlace your hands behind you. Inhale to roll your shoulders back & lift your heart. Exhale to fold your left shoulder inside the left knee. Keep your outer left hip back as you extend your head down & fists up 7️⃣Powering into your legs, lift back up. Pivot the feet to switch to the other side & repeat. When you want more—head to a local class.

lululemonさん(@lululemon)が投稿した動画 - 2016/03/11 10:04:00