Well Rounded 45 Minute Vinyasa Yoga | Day 1 IGNITE 28 Day Yoga Program
Breathe and Flow・30 minutes read
The text discusses a 30-minute vinyasa flow practice focusing on upper body strength, standing postures, and core work, incorporating pranayama exercises like nadi shodhana and meditation. It highlights the significance of self-love, kindness, and mindfulness during the practice to manage thoughts effectively, emphasizing the importance of breath awareness and redirecting focus to promote relaxation and stress reduction.
Insights
- The practice detailed in the text includes a breathing exercise called nadi shodhana, emphasizing alternating nostril breathing with the right thumb and ring finger for inhaling and exhaling, promoting relaxation and improved breathing patterns.
- Apart from physical postures, the text underscores the significance of self-love and kindness during meditation, advising practitioners to acknowledge passing thoughts without letting them dominate focus, fostering mindfulness and control over one's mental state.
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Recent questions
What is nadi shodhana?
Breathing exercise alternating nostrils for relaxation.
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Summary
00:00
"30-Minute Vinyasa Flow for Upper Body"
- Monday's practice is a 30-minute vinyasa flow sequence focusing on upper body strength, standing postures, and core work.
- The practice includes a pranayama exercise called nadi shodhana or alternating nostril breathing, followed by a meditation.
- All that's required for the practice is a mat; blocks or books can be used as substitutes if blocks are unavailable.
- Begin the practice in a seated position, focusing on posture, relaxation, and awareness of sensations.
- Warm up the wrists by moving them in different directions to prevent strain, especially important for those with desk jobs.
- Transition to downward-facing dog, focusing on opening the shoulders and back rather than straightening the legs.
- Practice ujjayi breath throughout the session, maintaining a steady inhale and exhale through the nose.
- Move through various poses like plank, side plank, low lunge, pyramid pose, and standing straddle forward fold.
- Engage in crescent lunge, open crescent twist, and side plank variations to strengthen and stretch different muscle groups.
- Conclude the practice with sphinx pose or seal pose for back strengthening before transitioning to child's pose and downward-facing dog.
16:16
Yoga Flow: Grounding and Strengthening Sequence
- Press into the right hand and externally rotate the right arm towards the front of the mat
- Reach the left knee towards the left armpit and step the left foot into a low lunge
- Set the right knee down, reach both arms up, and send the hips forward and down
- Straighten both legs into pyramid pose, then step the right foot forward to shorten your stance
- Inhale to lengthen, exhale to fold forward and down, repeating one or two more times
- Frame the left foot, re-bend the left knee, pivot both feet to the right side, and widen your stance
- Move into a standing straddle forward fold, then transition to a spiral lunge to the right
- Move towards the left foot into crescent lunge, focusing on foundation and engaging the core
- Transition to side plank on the right, then forearm side plank on the left, engaging the core
- Finish with shavasana, extending the legs and arms, relaxing and allowing the body to melt into the ground
36:22
"Pranayama: Nadi Shodhana Breathing for Mindfulness"
- The text introduces a breathing exercise called pranayama, specifically nadi shodhana or alternating nostril breathing, using the right hand with the right thumb and ring finger to alternate nostrils for inhaling and exhaling.
- The practice involves exhaling fully, inhaling through the left nostril, then switching to the right nostril for exhaling, alternating between nostrils for each breath to promote better breathing and relaxation.
- The exercise aims to calm the mind, reduce stress, and enhance focus by concentrating on the breath, acknowledging passing thoughts without following them, and redirecting focus back to the breath.
- The text emphasizes the importance of self-love and kindness in managing thoughts during meditation, encouraging practitioners to acknowledge thoughts but not let them control their focus, ultimately fostering a sense of control and mindfulness.
