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Vinyasa Yoga
Chair Vinyasa Flow
This sequence strengthens the quadriceps muscles and
increases flexibility in the hamstrings.
Begin this sequence in Chair pose. The legs can be together of
perhaps better when hip width apart.
Flow forward on an exhalation into the standing forward bend.
Raise back up into Chair pose (Utkatasana actually translates as
Awkward Pose).
Begin by taking 2 breaths on the way down and 2 on the way up. One
for the transition and one for the pose.
If you like you can exhale down and
inhale up. This is a little harder and its easy to run out of breath.
Take extra breaths if you feel a lack of oxygen.
To to the quadriceps muscles in different places and condition them
more thoroughly try entering Chair at slightly different angles
slowly deepening as the knees and lower back warm up.
The lower back may fatigue before the quadriceps so perhaps you want
to take breaks in the forward bend for a while before beginning the
sequence flow again. |
Printable
Vinyasa Yoga Cards. Click on any of the images to get to the printable
page.
Printable Yoga Card
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