Vinyasa Card No 6

Chair Vinyasa Yoga 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.

white space

Flow forward on an exhalation into the standing forward bend.

white space

Raise back up into Chair pose (Utkatasana actually translates as Awkward Pose).

white space

Begin by taking 2 breaths on the way down and 2 on the way up. One for the transition and one for the pose.

white space

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.

white space

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.
white space
Printable Yoga Card

Printable Vinyasa Yoga Cards. Click on any of the images to get to printable page.

vinyasa flow yoga

chair pose utkatasana Utkatasana

asana utanasana Uttanasana


Expert Recommended Yoga Mats

These yoga mats are easy to clean and seem to feel better and last longer than most others. Tried and tested over thousands of classes and even on the beach. All of my Maui Yoga Shots were filmed on Manduka Mats. Click On Mats to Find Out More!

Essential tool for Back Alignment

This thing seems to be one of the best back rollers on the planet. Get one! they are totally affordable. back pain tool white space