Energizing Vinyasa Flow | Day 5 IGNITE 28 Day Yoga Program
Breathe and Flow・20 minutes read
Friday's yoga practice includes a 25-minute sequence focusing on back bends and twists, following by a meditation, with the option to add pranayama breathing exercises. Participants need a mat, blocks or books, and a strap or belt, starting in child's pose and progressing through various poses and transitions before concluding with a final meditation.
Insights
- The Friday practice session involves a vinyasa flow sequence with back bends, twists, and a concluding meditation, offering a holistic approach to yoga that combines physical movement with mental relaxation.
- Detailed instructions for each posture, from child's pose to downward dog and standing poses like crescent lunge, ensure a structured and comprehensive practice session that focuses on alignment, breath connection, and balance, catering to both beginners and experienced practitioners.
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Recent questions
What is a vinyasa flow sequence?
A series of yoga poses linked by breath.
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Summary
00:00
"Vinyasa Flow: Back Bends, Twists, Meditation"
- Friday's practice is a 25-minute vinyasa flow sequence focusing on back bends and twists, followed by a meditation.
- Participants can add a pranayama breathing exercise before the meditation.
- Required items for the practice include a mat, blocks or books, and a strap or belt.
- The practice starts in child's pose, then moves to tabletop position for wrist warm-up.
- Twists are incorporated with arm movements in tabletop position.
- Transition to downward facing dog, focusing on alignment and breath connection.
- Sequence includes plank poses transitioning to downward dog multiple times.
- Movements progress to standing poses like crescent lunge and triangle pose.
- Halfmoon pose is introduced, emphasizing balance and hip alignment.
- The practice concludes with chair pose twists and a final meditation.
17:37
Yoga Flow: Spider Lunge to Shavasana
- Shift weight to right foot, lift left heel, bend left leg, step left foot back into spider lunge, then move right foot to front of mat.
- Inhale halfway, exhale forward fold, roll up to standing, reach arms up, move into chair pose, then forward fold.
- Plant hands, step feet back, move through chaturanga, upward facing dog, downward facing dog, lift right leg up into three-legged dog.
- Exhale right knee to right armpit, step right foot outside right hand into lunge, hold for five breaths, move hips around or come up to forearms.
- Release left knee down, bend left leg, reach for left foot with right hand, gently pull foot towards hips, move left hip to left and forward.
- Repeat sequence with left leg, then move onto back for happy baby pose, figure four stretch, bridge pose, and final relaxation in shavasana.
