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The Signature Hot Yoga Flow that you can do at home



New York City-based Y7 Studio is known for its sweaty, hot yoga workouts. With the heated candlelit studios and the lack of mirrors, you need to focus on the mind-body connection and use the hip-hop music to keep you motivated by your flow. (More about this: Is your trendy hip-hop yoga class still referred to as "real" yoga?)

If you do not live in New York or LA (Meghan Markle herself is known for being the location of West Hollywood You can create the same experience for yourself at home by following founder Vinyasa's flow, Sarah Levey. (Heater optional!) From every position, move your breath as you build up your strength and concentration. (New to Yoga? Learn the 1

2 Best Tips for Beginner Yogis.)

How to: Hold each pose for three breaths before flowing to the next. Then repeat the sequence on the other side. Then accelerate your flow to a single breath, a movement.

Hot Yoga Flow

Child's pose

A. Kneeling with his knees slightly apart and crawling with his hands forward. Keep your arms long and in front of you, let your forehead rest on the floor.

Downward Dog

A. Come on all fours. Point your toes and lift your hips up so the sit bones reach the ceiling. Reach your heels back to the mat without touching them. Head fall, neck is long.
B. The wrinkles of the wrists remain parallel to the leading edge of the mat. Press down on the knuckles of the index finger and thumb to relieve pressure on the wrists.

High Lunges

A. Lift the right leg from a down-facing dog to the ceiling and step down between the hands to a low lunge.
B. Transfer the weight to your feet and stretch your arms up to the ceiling. Keep your right knee at a 90-degree angle. Make sure the knee does not move beyond the ankle.

Warrior II

A. Turn the left heel down from below with a slightly bent foot.
B. Windmill arms open. The left arm extends to the back of the mat and the right arm to the front of the mat with the palms facing down. Keep your right knee at a 90 degree angle in line with your right ankle.
C. Drop the shoulders away from the ears, insert the tailbone and knit the front ribs. The gaze is directed over the middle finger of the fore hand.

Reverse Warrior

A. Lean back from Warrior II, open the chest to the left, support the left arm on the left shin or thigh, and stretch Your right arm to the ceiling.
B. Hold the front knee just above the front ankle and remove the shoulders from the ears.

Extended Side Angle

A. Place the right hand of the inverted warrior in front of the right foot on the ground and extend the left arm over the head.

Triangle

A. From an extended angle, stretch your right leg and move your left hip back, holding your right hand on your right foot and left arm.

Half Moon

A. With a slight bend in the right knee and right fingertips, lightly placed on the floor, extend from the front hip The entire forearm and attack the side body and the core to keep the fingertips light.
B. Look at a center of gravity before you move to keep your balance. Then use the right leg force to lift the back leg off the ground by twisting it to stack the entire left side of the body on the right, while the right arm reaches to the ceiling.


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