Some instances slowing down can actually enhance the power and issue of a pose. I nearly at all times discover that to be the case in yoga.
Strive these 7 poses, and maintain every one for at the least 5 deep breaths for an intermediate yoga problem of power and stability.
1. Reclined Certain Angle – Lay again in your mat. Carry the soles of the toes collectively, dropping knees out to the perimeters. Attain arms up overhead. Interlace the fingers, releasing the index. Inhale to stretch. Exhale, carry the knees as much as contact, and curl to raise up and faucet fingers to knees. Inhale to open again up. Transfer by way of 5-10 instances.
2. Tiger Pose – Come as much as fingers and knees. Flatten the again, reaching tailbone to again and crown ahead. Interact the low stomach to flatten the again. Lengthen the left arm ahead, thumb pointing up. Carry proper leg up, bending the knee. Attain the left hand again to clasp maintain of the foot. Push the foot into the hand to deepen the again bend.
3. Modified Facet Plank – Launch the foot to the ground, holding the leg prolonged. Roll to the interior fringe of the proper foot. Attain the proper arm as much as the sky, stacking the shoulders. So as to add on, float the proper leg as much as hip top. To bind, bend the knee and attain again to seize the foot with the proper hand. Retaining knee and ankle parallel with hip.
Repeat 2 and three by way of on the opposite aspect.
4. Bear Pose – Standing on the prime of the mat with toes as large because the ,at. Fold down over the legs. Carry the palms down. Bend the knees till the thighs are parallel with the ground. Hold the backbone flat and parallel to the ground. Go away the fingers down or lengthen the arms ahead to reinforce.
5. Lunge Variation – From downward canine, step the proper foot to the highest of the mat. Hold left toes tucked and knee lifted. Push into the toes to raise the fingers up. Hold the chest leaning ahead, however with the stomach off of the thighs. Attain your left arm ahead and proper arm again. After holding for five breaths, take into a straightforward twist. Carry the left hand down and attain the proper arm up.
Transfer by way of a vinyasa then repeat on the opposite aspect.
6. Standing Pigeon – Stand on the prime of the mat, shifting weight onto the left foot. Crossing proper ankle over the left thigh. Bend the knees, sending the hips again and reaching the chest ahead. Stick with the fingers on the coronary heart to deal with the stability. Or to work on flexibility, decrease the fingers all the way down to the mat. After 5 or so breaths, repeat on the opposite aspect.
7. Half Knee Pile – Come to seated with the left leg prolonged ahead. Cross the proper knee excessive of the left one. Stroll the fingers ahead and to fold down any quantity. After holding, raise up slowly and repeat on different aspect.
These 7 poses are a part of a full one hour yoga movement class I shared on my channel. Test it out under.