courtneybell

30min - Vinyasa Flow Yoga // Dancing Warrior Level 4

Added 2021-07-26 01:38:47 +0000 UTC

Hello Patrons!

For this final week of July, and we drop in to the "the wave" and catch a ride with this video.

It's going to get sweaty!

I will preface this to say that if your hamstrings and butt are extra tight, you'll want to start with a reclined leg stretch using your yoga strap for at least 1min on each side. While you're stretching your leg up, also extend your leg to the side to access more hamstring muscles

Give this a read through to know how it all works together, and enjoy this fun and fluid Vinyasa Yoga Flow.

Begin

0-2min; very simple vinyasa to warm up your hips and legs

2-8min; warrior namaskar. follow the breath and remember that the foot you step back with to enter your pada one / warrior one is the foot that will stretch back to step forward. (makes sense once you're doing it) i opt to lower my knees for chaturanga during this namaskar so that I will be more powerful once we hit the wave.

8-9min; bhujapidasana. this arm balance, known as shoulder pressing pose, is an entry level arm balance. enjoy!

The Wave

9-14:30; paddle out-- if you've ever surfed, you understand the reference :) this is also like stepping stones to the full vinyasa.

*in downward dog, we enter the hip mandala-- extend your leg back (inhale) tuck your knee to core (exhale) circle your knee up and around (inhale) extend your leg to hover your foot (exhale) stretch your leg back once again (inhale) and step forward:

1) enter side lunge, parsva anjaneyasana, keeping your back foot active like side plank

2) replace hands and walk them through wide angle into a half squat known as tiger pose, skandasana

prowl forward and step to plank and your simple vinyasa

*repeat on second side; two rounds

14-16min; catch the wave

1) rise into warrior one, inhaling

2) from warrior one, lower your hands to enter side lunge, parsva anjaneyasana, keeping your back foot active like side plank

3) replace hands and walk them through wide angle into a half squat known as tiger pose, skandasana

prowl forward and step to plank and your simple vinyasa

*repeat on second side; one round

The Horizon

16-17min; adho mukha svanasana. enjoy one minute breathing in downward dog with your feet separated a bit wider than hip-width apart. this ensures you not to compress your sacroiliac joint.

The Peak

17-19min right side wave.

1) hip mandala to pada one

2) warrior one

3) side lunge

4) skandasana

5) standing splits (halfway)

6) ardha chandrasana (half moon balance)

7) standing splits (full)

8) wild thing (flip your dog)

enter your simple vinyasa by suspending your right leg through chaturanga

20-22min; left side wave