yoga fitness

Print out yoga fitness flows

This first pose is an uncommon one but is very therapeutic. It is probably better for you than any of the other standing poses. The version shown is on the ball points of the toes but in the printable yoga fitness sequence the heel is down. Either is fine. One is more stable and the other strengthens the ankle muscles.

The sequence then moves to a hamstring stretch. It is best to enter this pose with an exhalation.

Exhale into a forward bend. The back leg may have to be moved further back. The hands are shown interlocked behind the back but the can be placed in a variety of different positions. One you may find easiest is down on the floor. This can help remove some of the strain on the hamstrings if they are not flexible. This is the case in most of us.

Inhale as you come out and allow the legs to open. Point them both forward and exhale as you lean forward and down. Hold for a few breaths.

Inhale as you come out and turn the other leg, the right this time, and lean over to that side in a forward bend as you exhale. Hold for the same amount of breaths.

Inhale and raise the body up returning to the beginning pose but his time on the opposite side.

Exhale into the Triangle pose. Hold for a few breaths then inhale out. Turn the feet the opposite way and exhale into it on the opposite side for the same amount of breaths.

Inhale out and point both feet forward before exhaling down again. Use the hands for support.

Then step back to Dowward Dog pose.

You may want to come into Cobra pose after so many forward bends.

yoga fitness

A yoga fitness sequence for arm strength and lateral flexibility. Sequence also stretches the hamstrings, calf muscles and quadriceps strength.
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. The back leg is then hopped forward a little to make the transition into the Half moon pose easier.
yoga fitness >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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

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

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 >>

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 >>

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 >>