Total Body Yoga Class | Blissful Yoga For Internal Joy & Strength Guaranteed
Boho Beautiful Yoga・19 minutes read
The practice focuses on releasing lower body tension and deepening breath-body connection through a sequence of yoga poses and stretches. It includes movements from seated positions to standing waves, engaging various muscle groups and ending with relaxation and gratitude.
Insights
- Focus on releasing lower body tension and enhancing breath-body connection through a sequence starting with seated breathing exercises and progressing to dynamic movements like lunges, planks, and standing poses.
- Emphasize the importance of engaging various muscle groups, particularly the obliques, hip flexors, hamstrings, and glutes, throughout the practice to promote flexibility, strength, and overall body awareness, culminating in a recentering sequence including happy baby pose and shavasana.
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Recent questions
How can I release lower body tension?
By practicing a sequence that involves deepening the breath-body connection, starting seated with hands on heart and belly, moving through circular movements on hands and knees, transitioning through various poses like child's pose, upward and downward dog, low and high lunges, plank variations, standing waves, three-legged dog, and side plank variations. Focus on engaging the obliques, hip flexors, and hamstrings while incorporating twists and stretches to release tension in the lower body.
What are the benefits of child's pose pigeon stretch?
The child's pose pigeon stretch combines the benefits of pigeon pose and child's pose to target the glute muscles and shoulders. By bending the back knee and sitting back over the heel, this variation provides a deep stretch that helps release tension in the glutes and shoulders. Transitioning back to plank and flowing through chaturanga, up dog, and downward facing dog before engaging in wave planks helps engage the spine and further release tension in the body.
How do I deepen the breath-body connection?
To deepen the breath-body connection, start by practicing the three-part breath while seated with hands on heart and belly. Focus on the inhale expanding the belly, ribcage, and chest, then exhale fully. Throughout the sequence, pay attention to your breath and synchronize movements with it. This mindful breathing technique helps create a deeper connection between the breath and the body, enhancing the overall practice and promoting relaxation.
What is the proper form for a low lunge?
To perform a low lunge correctly, step the right foot forward with the knee directly above the ankle. Engage the obliques to stabilize the core and deepen the stretch in the hip flexors. Keep the back leg straight and strong while sinking the hips down towards the mat. This pose helps stretch the hip flexors and prepares the body for transitions into high lunge, plank variations, and other poses in the sequence.
How can I engage the spine in my yoga practice?
Engaging the spine in your yoga practice can be achieved through wave planks, which involve moving the body in a wave-like motion while in plank position. This dynamic movement helps strengthen and mobilize the spine, promoting flexibility and stability. By flowing through chaturanga, up dog, and downward facing dog before incorporating wave planks, you can effectively engage the spine and enhance the overall benefits of your practice.
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Summary
00:00
"Lower Body Release and Breath Connection Flow"
- Practice focused on releasing lower body tension and deepening breath-body connection
- Begin seated with hands on heart and belly, practicing three-part breath
- Move to hands and knees, creating circular movements with body
- Transition to child's pose, then flow through upward and downward dog
- Step right foot forward into low lunge, then high lunge, engaging obliques
- Flow through plank, knee to elbow, chaturanga, upward dog, and downward dog
- Repeat sequence with left foot forward, focusing on hip flexor and hamstring stretches
- Stand up, flowing through standing waves, adding twists and hamstring stretches
- Move into three-legged dog, optional wild thing pose, then back to plank
- Conclude with body waves in plank, side plank variations, and a modified child's pose pigeon stretch, focusing on glute muscles
19:52
Plank, Pigeon, Flow: Yoga Sequence Summary
- Begin in a side plank position, placing the left ankle on top of the right knee for a deep stretch, then transition to a plank position.
- Move into a pigeon pose variation by bending the back knee and sitting back over the right heel, combining benefits of pigeon pose and child's pose for glute and shoulder release.
- Transition back to plank, flow through chaturanga, up dog, and downward facing dog, then perform wave planks to engage the spine.
- Conclude with happy baby pose, shavasana, and a three-part breath to recenter, ending with gratitude and a reminder of inner strength.
