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The communities that use the same methods in yoga form a so-called “yoga school”. In a yoga school, we can find help and support from people who already have a strong theoretical base consolidated by a deep personal practice. Moreover, we can accelerate our spiritual growth by passing this freshly obtained knowledge to the others. … ЦИТАТА ДНЯ: что такое “школа йоги”? Читать полностью »
A 4-week program to build strength with yoga and elevate your practice.
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Difference Between Weak Base and Strong Base
Kundalini Circles (Seated Torso Circles), commonly known as Sufi Grinds and traditionally practiced in Kundalini Yoga, is a simple seated torso movement. As the name suggests this practice is done by rotating the upper body (torso) in both clockwise and anticlockwise directions coordinating with the breath. This practice helps warm up the hips and spine, engaging the core and abdominal muscles. Seated Torso Circles can be a simple warm-up practice to help open and ease stiff hips and lower back muscles preparing for seated twisting yoga poses, or for seated forward bend yoga poses. It can also be included in hip opening yoga sequences, or as part of chakra yoga sequences, with a focus on the Root Chakra (Muladhara Chakra) and Manipura Chakra (Solar Plexus Chakra). Sufi grind practice helps to raise the energy from the lower to the higher, moving from the first chakra upwards. Therefore this practice helps to activate and move the kundalini energy that lies at the base of the spine. This energy is said to be dormant and inactive leading to an imbalance in the body and mind. Thus, the rotating of the spine and flexing of the hips puts pressure on the Muladhara Chakra, making the root grounded and strong with the constant pushing of the body towards the floor to remain in balance. Seated Torso Circles helps boost energy in the body and hence can be included in flow yoga sequences. Seated Torso Circles is considered a warm-up yoga pose to prepare the body for more intense yoga poses/yoga flows.
Wide Legged Forward Fold Pose Flow (Prasarita Padottanasana Vinyasa) is an intermediate level flow performed from the base poses, Five Pointed Star Pose Arms Up and Sahaja Ardha Malasana. As part of vinyasa yoga sequences, it is used to open both hips and heart, improve flexibility in the back, legs, gluteus, and psoas, and range of motion of the knees, hips, and shoulders joints. Moreover, this mini flow targets the lower back and hamstrings which are for most students tight and stiff. Given the intensity of the stretch, warm-up is a must, along with mastery over the basic yoga poses, Utthita Tadasana Arms Up and Sahaja Ardha Malasana. Or even Skandasana will be a great preparatory pose for this flow. This dynamic movement improves cardio functioning, helping to detoxify the body and develop a strong musculoskeletal structure. Hence, a beautiful balancing-forward bend flow with a twist can be included in power yoga sequences. Moreover, it can be practiced as a quick warm-up by athletes or runners. Furthermore, this peak yoga flow can help build strength and balance for the advanced hip opening asanas, like Dancer Pose. Deep stretching in the legs and back in this wonderful hip and heart opening practice relieves tension in the involved muscles and joints. Therefore, this deep stretch-inversion flow can be included in cool-down practices post work-out or advanced yoga sequences. This flow adds creativity to the routine, playing with strength. Given the nature, with both creativity and challenge, teenagers would love this practice. Included in morning yoga sequences, Prasarita Padottanasana Vinyasa helps boost energy in the body, preparing one for the day's activities and challenges. Wide Legged Forward Fold Pose Flow helps boost energy in the body and hence can be included in flow yoga sequences. Wide Legged Forward Fold Pose Flow is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.
Fish Pose (Matsyasana) is a beginner level backbend practiced in the supine position. Here the back is curved and the shoulders are pressed against the ground, deeply opening the chest. The crown of the head is gently rested, bringing a nice stretch in the front of the neck while the legs remain stretched straight, with the toes pointing outward. As a result, the pose targets the neck, throat, shoulders, chest, back, rib cage, and abdomen. The name Matsyasana is derived from the Sanskrit words: Matsya meaning Fish and Asana meaning Pose. This pose allows the body to float quite easily like a fish, hence the name if carried out in the water. Creative in nature, teachers can include this pose in yoga for kids and teens. Matsyasana is the fourth of the 12 basic postures of Hatha Yoga and also has its base in Iyengar Yoga, Vinyasa Yoga, and Yin Yoga. Fish Pose is a wonderful heart opening that helps correct respiratory disorders and reduces anxiety and depression symptoms. It also stretches the abdomen and helps relieve constipation and menstrual pain. Moreover, the stretch in the neck activates the throat chakra and corrects the thyroid imbalances. Therefore can be included in therapeutic yoga sequences. Furthermore, with the support of the props, this pose is a wonderful restorative exercise after a tough day to reduce stiffness from the neck, back, and shoulders and correct overall posture. Apart from physical benefits, Matsyasana helps improve mindfulness and self-compassion. Spiritually, it helps in balancing the chakras and improves the flow of prana (energy) in the body. As part of morning yoga sequences, backbends like this affect one's energy level to start the day off strong. It stimulates the spine, cervical muscle, thorax, rib cage, and lungs, thus relieving the body's fatigue and improving overall health and happiness. Matsyasana is aptly called the "destroyer of all diseases" in the ancient yogic texts, restoring spinal strength and overall body balance and improving physical and emotional well-being. Fish Pose is considered a base pose as fish pose variations can be derived from this pose. Fish Pose helps boost energy in the body and hence can be included in flow yoga sequences.
Yoga for strong hips
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Do each move for 1 minute, 3 rounds. • 1. Warrior 3 • 2. Warrior 3 Teeter Totter • 3. Warrior 3 Butterfly Bend • 4. Dynamic Surfer’s Lunge • 5. Chair Pose Pulsing Squats • 6. Chair Pose Twisting Squats (super tough! 🥵) 7. • Eagle hold • 8. Warrior 1 Swan Dives Action Jacquelyn
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Yoga for a strong foundation.
Create beautiful lists of recommendations that you can share with friends, clients, or followers
Guided yoga practices & short workouts for all levels - from my home to yours.Oftentimes, especially as a parent (of one small human with another on the way)...
Want to strengthen your glutes? This power yoga routine is perfect for you! Get ready to feel that booty burn and get some stronger "bootylicious" muscles too 😉 • Repeat each exercise for 8-12 reps • repeat on both sides • aim for 2-3 rounds
