45 Minute Vinyasa Yoga for Strength and Full Body Harmony
Breathe and Flow・2 minutes read
The text discusses a Vinyasa class suitable for all levels, incorporating squats on a balance board due to the instructor's skateboarding background and transition to yoga. The class focuses on fascial training methods, breathing techniques, slow and controlled movements, and various yoga poses to improve coordination, balance, and connective tissue elasticity.
Insights
- Transition from skateboarding to yoga due to a back injury led to the discovery of yoga's physical and meditative benefits, showcasing a unique journey from a high-impact sport to a mindful practice.
- Detailed instructions for a Vinyasa flow class emphasize breath control, intention setting, and slow, controlled movements, highlighting the fusion of physical exercise with mindfulness techniques for a holistic yoga experience.
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Recent questions
What is Vinyasa yoga?
A dynamic yoga practice linking movement with breath.
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Summary
00:00
Skateboarder's Yoga: Vinyasa Flow and Balance
- Vinyasa class suitable for all levels, incorporating squats on a balance board due to skateboarding background.
- Transition from skateboarding to yoga due to back injury from skateboarding, leading to discovery of yoga's physical and meditative aspects.
- Introduction to a 30-minute Vinyasa flow practice focusing on fascial training methods.
- Instructions for the class: only need a mat, optional props like blocks or bolsters, starting in half savasana with knees bent.
- Guidance on setting intentions, breathing through the nose, and focusing on breath rhythm and lengthening exhales.
- Transition to boat pose, followed by Russian twists, emphasizing slow and controlled movements.
- Wrist warm-up in tabletop position, leaning forward and back to prepare for plank pose.
- Sequence of movements from plank to downward dog, incorporating slow transitions and holding positions for specific time intervals.
- Detailed instructions for bouncing exercises to benefit connective tissue elasticity, followed by a thigh stretch sequence.
- Flow through various yoga poses including warrior three prep, crescent lunge variations, and chair pose, focusing on coordination and balance.
23:46
Yoga Flow Sequence: Heels Up, Forward Fold
- Lift heels up, only on toes
- Deep breath in, exhale forward fold, heels down, straighten legs
- Lift up halfway, hands down, chaturanga hold for 5 seconds
- Plank, knees down, elbows down, up dog, exhale to downward dog
- Lower right heel down, feed into right calf, lift right heel up
- Left knee to left armpit, lizard lunge, hold for about 15 counts
- Thigh stretch, reach left arm back, grab pinky toe side, extend leg away
- Engage right butt cheek, return to little lunge, reach left arm back
- Chair pose, lift heels up, draw belly in, bend knees, heels down, straighten legs, forward fold, roll up to standing, palms touch, hands to heart
