Yoga For Strength - 40 Minute Vinyasa Sequence
Yoga With Adriene・27 minutes read
Practice yoga with Adriene to connect to your strengths, focusing on breath and body awareness in various poses and sequences, ending with relaxation in shavasana. Explore different poses from child's pose to warrior two, emphasizing strength, balance, and mindfulness throughout the practice.
Insights
- Emphasize connecting breath with movement throughout the yoga practice to enhance mindfulness and strengthen the mind-body connection, encouraging a sense of presence and focus.
- Focus on the importance of maintaining strength, balance, and alignment in various yoga poses, such as warrior two, eagle arms, and chair pose, to promote physical stability, flexibility, and overall well-being.
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Recent questions
How do I start a yoga practice?
Begin in child's pose, focus on breath and strength.
What are some key yoga poses?
Cat-cow, downward-facing dog, warrior two, eagle arms.
How can I improve balance in yoga?
Focus on grounding through feet, engage core, gaze softly.
What is the importance of breath in yoga?
Breath connects movement, calms mind, enhances focus.
How can I end a yoga practice mindfully?
Conclude with seated forward fold, relaxation in shavasana.
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Summary
00:00
Strengthen and Connect Through Yoga Practice
- Welcome to Yoga With Adriene, a practice to connect you to your strengths.
- Start in an extended child's pose, knees wide, big toes touching, crawl out with paws.
- Take deep breaths, surrender, and find what feels good.
- Spread awareness through palms, lift elbows, pull shoulders back, head and heart up.
- Move into cat-cow, stretching front and back body, then explore side body stretches.
- Transition to downward-facing dog, pedal heels, spread awareness through palms.
- Walk up to utkatasana, extended forward fold, then slowly roll up to mountain pose.
- Practice moving breath and body, integrating breath with arm movements.
- Flow through sequences of reaching up, folding down, halfway lifts, and forward folds.
- Move through lunges, twists, and side body stretches, focusing on connecting to strength and breath.
14:08
"Yoga Flow: Warrior, Eagle, Chair, Squat"
- In warrior two, focus on strong legs, rolling the right thigh out, charging the left inner thigh, and pressing into the back edge of the left foot.
- Transition to eagle arms with right arm under the left, palms together, knees wide, and attention on the pelvis.
- Move to peaceful warrior, then extended side angle, maintaining strength and exploring variations.
- Transition to lunge, facing the back edge of the mat, and move through vinyasa or down-dog.
- Repeat the sequence on the other side, emphasizing high lunge, warrior two, eagle arms, and extended side angle.
- Return to child's pose for rest, then move to all fours and downward-facing dog.
- Engage in chair pose, then twist by bringing outer edge of left arm to right thigh, maintaining balance and length in the neck.
- Transition to half splits, lifting the right leg, keeping hips leveled, and eventually stepping back into a lunge.
- Repeat the chair pose sequence on the other side, focusing on balance and maintaining length in the neck.
- Conclude with a squat, optional crow pose practice, and a seated forward fold for wrist relief.
28:32
Yoga sequence for strength and relaxation
- Start by cooling down with a seated forward fold, then transition to bridge pose, wheel pose, shoulder stand, or plow pose.
- In bridge pose, walk heels towards fingertips, shimmy shoulders under heart center, press into all four corners of feet, and lift hip points up while interlacing fingertips underneath.
- Transition to reclined bound angle pose, then move into a twist by crossing ankles over thighs and interlacing fingertips behind head.
- Continue with a core exercise, extending legs and hovering knees to the side while engaging the core.
- Move into happy baby pose, crossing ankles over thighs for a deeper stretch, then thread the needle for a reclined one-legged pigeon pose.
- Finish with a strength-building exercise, lowering one foot at a time while engaging the core, then pulse for five counts before transitioning to shavasana for final relaxation.
