Vinyasa flow often referred to as vinyasa comprises a short sequence of poses such as Downward Dog, upward facing dog, plank Chaturanga, which are part of the sun salutations. This sequence is used during classes to build up strength and keep the body warm.

  1. Cat Cow

The main point of action for this type of pose is the abdomen and chest, to boost mobility in the spine and shoulders. Here’s what you need to do, begin in a tabletop position, by placing yourself unto your knees and hands, next is arching your back by drawing your belly and pushing your chest forward in between your arms while breathing in. Following an exhale, push down through your hands and pull in your navel while rounding the spine. If you feel safe, you can actually shut your eyes and begin to visualize your body swinging this way, like a wave and space you’re establishing within your body.

  1. Downward Dog

This pose is centered on working the arms and legs and at the same time stretches the spine, calves, hamstrings, and shoulders. This should be used as a means for focusing the breath and easing the mind. Push your toes and move your hips up and back to the place where the ceiling and walls come together behind you. Shoulder blades will move down the back keeping area around the neck free. Locate the length in your spine while placing a micro-bend in your knees. Once you’ve got the length, permit your heels to get heavy as you extend them towards the floor (maybe acquiring a stretch through the back of your calves).

  1. Plank pose

The plank pose works by strengthening the abs, legs, core, and back while establishing the internal heat that’s connected to a good vinyasa flow. Gently slide from downward dog into a plank. Hands should be kept below the shoulders. Shoulders are across your wrists. Make a strong position with your body pulling your navel inward towards your spine to bind your core and support your back. You can modify this pose if you feel there’s a need for it by placing your knees on the mat. Do this for 3-5 breaths before releasing.

  1. Low Plank

This post is also known as Chaturanga. It prepares one for balance and inversion poses and as well tones the body. On an exhale, bend your elbows, not above 90 degrees, and with care lower your body downwards to the ground. Maintain elbows tightly hugged in towards the body. Once halfway, pause and hold the post for a beat. This post can be modified by keeping the knees down.

  1. Cobra

This pose aims at stretching the shoulders, chest, and abs while loosening stiffness and providing strength to the body. It can improve mood and induce energy. Glide your hands down towards your low ribs (A good marker involves keeping directly the fingertips underneath the armpits). Untuck the toes and push down through the top of your feet. Feel your kneecaps move away from the ground as your leg engage. On an inhale, lift your chest gently from the floor establishing an easy backbend. On an exhale, lower the chest back into the floor. Following that, turn back to the downward-facing dog and repeat the sequence (downward dog, plank pose, low plank, cobra, downward dog) for about two or more extra times before returning to your hands and knees.

  1. Child’s Pose

Any experienced yogis will have the understanding that a child’s pose is restful, calm and it recentres. Of all the yoga poses, Child’s pose is known to be one of the most relaxing poses. In addition, it stretches the hips, back, thighs and ankle. Spread your knees widely just as your mat, make your toes touch each other and lift your hips towards your heels and pull your chest towards the ground. You can keep your arms resting down by your sides or extend them forward in a wide v shape. This wide arm positioning will be more suitable for your shoulders. Here’s where you should ensure to check in with yourself and echo your intentions.

  1. Bridge Pose

Lie on your back to begin the bridge pose. This pose improves strength, stretches, relieves fatigue, and even improves mood. Lie down on your back with your knees bent and feet rooted on the mat (hip-distance separate). Put a pillow, block, or book between the upper thighs and grasp to engage your abductors. This will help make stable your pelvis and stimulate your pelvis floor muscles. On an inhale, drag your tailbone towards your heels while moving your hips into the air. You should experience your legs at work here. Consider lifting from the center of your chest. On an exhale slowly and gently release. Repeat this up to three different times.

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