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Fitness Yoga

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Key Elements of Fitness Yoga    CLICK HERE


 CLICK HERE

  1. Strength Building: Incorporates poses that engage multiple muscle groups, often holding them for longer durations or adding repetitions.

  2. Cardio Boost: Includes flowing sequences (vinyasas) to elevate the heart rate.

  3. Flexibility and Mobility: Focuses on deep stretches to improve range of motion.

  4. Core Engagement: Emphasizes core stability through poses like planks, boat pose, and twists.

  5. Mindfulness: Maintains the meditative and breath-focused aspects of yoga.


    Fitness Yoga Routine (20-30 Minutes)

    1. Warm-Up (3-5 minutes)     CLICK HERE

     

  6. Cat-Cow Stretch: Flow between arching and rounding your spine for 5-8 breaths.

  7. 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


     

  8. Plank to Chaturanga: Hold a high plank for 10 seconds, lower into Chaturanga, then push back up. Repeat 5 times.

  9. Warrior II (Virabhadrasana II): Hold for 5 breaths, then pulse slightly up and down for 10 reps. Switch sides.

  10. Side Plank (Vasisthasana): Hold for 10-15 seconds on each side, or lift and lower your top leg for added intensity.

  11. Boat Pose (Navasana): Hold for 10-15 seconds, then lower halfway and lift back up for 5 reps.

  12. 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


     

  13. Crow Pose (Bakasana): Practice balancing for 10-15 seconds, or as long as you can.

  14. Tree Pose (Vrksasana): Hold for 5 breaths, then add a slight squat for added challenge. Switch sides.

  15. 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


     

  16. Seated Forward Fold (Paschimottanasana): Hold for 5-8 breaths.

  17. Pigeon Pose (Eka Pada Rajakapotasana): Hold for 5 breaths on each side.

  18. Supine Twist (Supta Matsyendrasana): Twist gently on each side for 5 breaths.

  19. Child’s Pose (Balasana): Rest for 1-2 minutes.

    5. Savasana (2-3 minutes)  CLICK HERE


     

  20. Lie flat on your back, close your eyes, and focus on your breath. Let your body fully relax.

    Tips for Fitness Yoga   CLICK HERE

  21. Focus on Form: Proper alignment prevents injury and maximizes benefits.

  22. Breathe Deeply: Sync your movements with your breath to stay mindful and energized.

  23. Modify as Needed: Use props (blocks, straps) or modify poses to suit your fitness level.

  24. Stay Consistent: Practice regularly to see improvements in strength, flexibility, and overall fitness.


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