Vinyasa Card No 21

Hero to Pigeon Flow
In this Flow the hips get stretched well. The way the hip is rotates balances both ways and the knees also get evenly stretched as the lower leg is stretched in an internal way inVirasana and  external way during Kapotasana.

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Sit on the heels and place the palms together beside the chest. The heels can also be taken wide and to the outside of the hips for a deeper stretch on the knees.
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Let one leg slide out to the side and lean forward and down towards it. Point the left toes to stretch the ankles and be sure to push the back of the knee down to the mat also so that the knee does not bend up.

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Inhale and raise up then open the chest twisting sideways. Stretch the right arm over to the left and if possible grab the foot. It is a nice stretch without holding the foot so don’t try too hard to reach those toes. It can be suppressing when the body is overstretched.

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Raise up and adjust the right knee bringing the heel inward towards the pelvis. Swing the left leg back and place the fingers down for support.

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

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Printable Yoga Card


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


vinyasa flow yoga


 

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