Key Elements of Fitness Yoga CLICK HERE
CLICK HERE
Strength Building: Incorporates poses that engage multiple muscle groups, often holding them for longer durations or adding repetitions.
Cardio Boost: Includes flowing sequences (vinyasas) to elevate the heart rate.
Flexibility and Mobility: Focuses on deep stretches to improve range of motion.
Core Engagement: Emphasizes core stability through poses like planks, boat pose, and twists.
Mindfulness: Maintains the meditative and breath-focused aspects of yoga.
Fitness Yoga Routine (20-30 Minutes)
1. Warm-Up (3-5 minutes) CLICK HERE
Cat-Cow Stretch: Flow between arching and rounding your spine for 5-8 breaths.
an Salutations (Surya Namaskar): Perform 2-3 rounds to warm up the body and connect with your breath.
2. Strength and Flow (10-15 minutes) CLICK HERE
Plank to Chaturanga: Hold a high plank for 10 seconds, lower into Chaturanga, then push back up. Repeat 5 times.
Warrior II (Virabhadrasana II): Hold for 5 breaths, then pulse slightly up and down for 10 reps. Switch sides.
Side Plank (Vasisthasana): Hold for 10-15 seconds on each side, or lift and lower your top leg for added intensity.
Boat Pose (Navasana): Hold for 10-15 seconds, then lower halfway and lift back up for 5 reps.
Crescent Lunge to Runner’s Lunge: Flow between these two poses for 5 breaths on each side
3. Core and Balance (5-7 minutes) CLICK HERE
Crow Pose (Bakasana): Practice balancing for 10-15 seconds, or as long as you can.
Tree Pose (Vrksasana): Hold for 5 breaths, then add a slight squat for added challenge. Switch sides.
Forearm Plank with Leg Lifts: Hold a forearm plank and alternate lifting each leg for 10 reps.
4. Cool Down and Stretch (5-7 minutes) CLICK HERE
Seated Forward Fold (Paschimottanasana): Hold for 5-8 breaths.
Pigeon Pose (Eka Pada Rajakapotasana): Hold for 5 breaths on each side.
Supine Twist (Supta Matsyendrasana): Twist gently on each side for 5 breaths.
Child’s Pose (Balasana): Rest for 1-2 minutes.
5. Savasana (2-3 minutes) CLICK HERE
Lie flat on your back, close your eyes, and focus on your breath. Let your body fully relax.
Tips for Fitness Yoga CLICK HERE
Focus on Form: Proper alignment prevents injury and maximizes benefits.
Breathe Deeply: Sync your movements with your breath to stay mindful and energized.
Modify as Needed: Use props (blocks, straps) or modify poses to suit your fitness level.
Stay Consistent: Practice regularly to see improvements in strength, flexibility, and overall fitness.
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