Hip Hop and Yoga fans, rejoice. In this video, the certified yoga teacher Jaimee Ratliff shows us a flow that makes you fit for the weekend or the working day. With your favorite music in the background, this routine takes less than 20 minutes. And while it motivates you, this exercise also leads you through a stretching, relaxing motion that focuses on your hips, thighs and core. If you have 16 minutes, you will love moving through it. You can follow the process with a description of the movements below.
Warm up by placing your feet on top of your yoga mat, blanket, or towel. With feet wide apart and palms facing forward, take a few breaths through your nose and lift your shoulders. Exhale when you bring your shoulders down and repeat it about three times. Try to keep your eyes closed and determine your intention for this workout.
Reach your arms in the sky, breathe out and go into a forward crease, let your head hang hard. Shake your head with "yes" or "no". On the next breath, bend your left knee and turn your body to the right and look up into the sky to feel an extension of the Achilles tendon. If looking up is uncomfortable, you can adjust it by looking down. Do the same move on the opposite side.
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Next, stretch your legs before you go back in the dog and let your head hang heavy. Here you can kick your legs out by bending your left, then your right knee. After a few great inhaling and exhaling, reach your right leg in the air and bend your knee. Move your knee in a circular motion and then turn it over. Stretch your right leg into the sky and swing your right leg between your hands as you exhale. As you move your knee forward and backward, you should feel your hips "wake up". Drop your left knee to the floor, slide your butt back to stretch your right hamstring and bend over your leg. As Ratliff says, remember to keep breathing.
Put your right foot on the mat and go into a lizard pose by placing your right hand on the inside of your right foot. Then move into a lunge. If it is more comfortable, you can go to your forearms. Take a big breath, come back to your hands and kick your left hand with your right foot. Bring your bent right leg into a pigeon pose, bend down and forward, and lean into your hips. After a few breaths, get back on your hands, poke your left toes and lift your right knee up. In the same motion, swing your right leg into the sky and return to the downhill dog. Do this on the other side, starting with your left foot.
Do you feel it already? "Your hips could yell at you, but we'll send some love back," says Ratliff.
Once you have finished the river on your left side, take a big inhale into the dog and exhale. On your next breath, move your body forward in Plank Pose or lower on your knees. Lower yourself by pulling your elbows into your midline. Back to the high plank and then down dog. Do that three times.
When you get back into the dog, reach your right leg to the sky, exhale and swing it between both hands. You will then move into a crescent-shaped outage and raise your hands to the sky as you look up. Step back into the downhill dog with your right foot and finish the routine on your left and make sure you keep your knees right over your ankle.
Get your knees down on the mat, put them on your butt and swing your legs cross-legged. Go into boat-keeping by pulling up your bent knees. Sit up and if you can, raise your arms to heaven. Take your index and middle finger and put it around your big toe before stretching out your legs. Exhale and slowly bring your feet back to the mat. Do the same position, and then stretch your legs and sit back, so that you are in a half-boot pose. Let your legs flutter for 1
When you've made it this far, you're nearing the end of the routine. Sit upright, with your legs crossed, make sure the crown of your head is raised to heaven, and place one hand on your stomach and the other on your heart. At this point, Ratliff wants you to get in touch with your body.
"See how you feel now," she says. "Feel the energy that you have just cultivated, come back to your intention, take a big breath through your nose, open your mouth from the inside out, inhale another and release it."
End your palms up or down and resting on your legs. Complete your practice in a Savasana – or whatever you want to celebrate the end of this regenerative hip-hop practice.