yoga > yoga fitness >

yoga fitness - Hero Pose, Crane pose and Backbend flow

This yoga fitness flow begins in Virasana called Hero Pose. The hands are placed down and the knees are placed on the elbows. The body is then lifted (optional) into the Crane pose.

The knees are gently placed down and the body is laid back on the mat. The hands are placed in prayer position. This pose is called Supta Virasana which is called Reclined Hero pose. The heels are then placed under the tailbone and the knees are opened.

The knees are then taken further down and the shoulders are raised up. Weight is then placed on top of the head after it is tilted back.

Carefully raise out into Bridge pose on the head with the legs bent at a somewhat 90 degree angle. This version of Bridge pose can also be done on the ball points of the toes rather than having the feet flat.

Upward Facing Bow often called Wheel pose is the next yoga posture in the backbend part of the flow.

Then the body is slowly lowered down into a straight leg version of Bridge pose making the combination of backbends a healthy choice to strengthen the entire spine. The combination of backbends can be done so many ways.



Here is the instructions for the yoga fitness flow.

Exhale into Hero pose holding for at least 5 breaths.

Inhale raise out and exhale as the knees are positioned and you lean forward and up. You can also just keep the legs down. Hold until the wrists or arms strain.

Slowly come out and place the knees down leaning back and down. A pillow can be placed under you back for ease. Open the knees also for an easier pose.

Carefully raise out and place the heels under the hips close to the tailbone. The inside of the heels can be touching. Use the hands for support as you transition out.

Exhale into a deeper backbend taking the knees down towards your mat. If the can touch down you will have more stability. This is not only a great quadriceps stretch but also one of the best plantar muscle stretches. (A muscle from the big to that runs along the sole of your foot. Often aggravated by something called plantar fasciitis.)

You can hold for a while until all the muscles open then on an exhale lift into Bridge pose on the head. Hold or just inhale once and move onto the next pose.

Exhale into Upward Facing Bow pose. Hold or just inhale once and move onto the next pose.

Exhale and come down into a supported straight leg Bridge pose. Use your hands for support.



Print yoga fitness flow
fitness
     

cobra pose Bhujangasana
Setubandhasana

yoga fitness

yoga fitness exercise


A yoga fitness sequence for arm strength and lateral flexibility. Sequence also stretches the hamstrings, calf muscles and quadriceps strength.
yoga fitness >>





tone thighs

This yoga fitness flow begins in the Triangle pose. This pose can be held to open your hamstrings and open the lateral muscles. The back leg is then hopped forward a little to make the transition into the Half moon pose easier.
yoga fitness >>




hips and abdominals
This yoga fitness flow works out the thighs because of the repetitive transitions into Half moon pose. There is also a number of spinal alignment moves combined with core strengthening.
yoga fitness >>

 




yoga fitness poses

This yoga fitness sequence combines arm strengthening poses with 2 standing spinal twists. Many of the leg and hip muscles are also stretched. The hamstrings and calf muscles are lengthened and the hip muscles are stretched.
yoga fitness >>

 





yoga fitness postures

This sequence helps core yoga fitness. Flow through the Boat pose a number of times while rocking on the spine. Try different positions with the legs to tone different muscles. You can also bend the knees for an easier flow.
yoga fitness >>

 

 

 

yoga fitness exercises

 

This yoga fitness flow can be used in a Sun Salutation or it can be repeated a number of times each time coming back to Downward Dog pose and then switching the opposite way.
yoga fitness >>



yoga fitness quads

 

This yoga fitness flow is a beautiful combination of lateral standing poses that flow well together and strengthen the quadriceps while stretching the hamstrings.
yoga fitness >>




lateral yoga fitness

 

This yoga fitness flow begins in the Triangle pose. This pose can be held to open your hamstrings and open the lateral muscles.
yoga fitness >>





yoga fitness positions

 

This sequence helps core yoga fitness. Flow through the Boat pose a number of times while rocking on the spine. Try different positions with the legs to tone different muscles. You can also bend the knees for an easier flow.
yoga fitness >>



lateral yoga fitness
Plenty of arm yoga positions make this yoga fitness sequences strengthen the arms as well as working the legs well.
yoga fitness >>






lateral yoga fitness

Plenty of arm yoga positions make this yoga fitness sequences strengthen the arms as well as working the legs well.
yoga fitness >>




 

 

lateral yoga fitness

This yoga fitness flow increases hamstring flexibility well. Beginning in Upward facing splits pose and ending in a forward bend called janu Sirsasana this sequence takes you up and down many times in an effort th stretch various hamstring and lower back muscles as well as having chest openers and lateral stretches.
yoga fitness >>

 

 

lateral yoga fitness

This yoga fitness flow increases hamstring flexibility well. Beginning in Upward facing splits pose and ending in a forward bend called janu Sirsasana this sequence takes you up and down many times in an effort th stretch various hamstring and lower back muscles as well as having chest openers and lateral stretches.
yoga fitness >>


backend yoga poses


This yoga fitness flow begins in Virasana called Hero Pose. The hands are placed down and the knees are placed on the elbows. The body is then lifted (optional) into the Crane pose. Yoga Fitness >>



backend yoga poses

This yoga fitness flow begins Virasana known as Hero pose. It requires sitting on the knees so if this is too hard for you try sitting on a yoga block or cushion. Then you just lean to the left and twist to the left in a spinal twist. The next yoga poses are variations of a pose called Janu Sirsasana. Yoga Fitness


yoga positions

lotus


yoga - map - designed by Spiritual Web Design - contact