Sports and Fitness

10 Minute Yoga For Strength

hi everyone it’s kino here thanks so much for joining me here in the nordic paradise of newsen in norway we’re gonna get started with a yoga for strength class so i hope you’re ready to feel a little fire let’s get started come to a comfortable seated position close your eyes hands gently come into prayer position long deep breath in as you exhale rest your hands down to any comfortable position be aware of the quality of your breath notice your breath be aware of the quality of your mind and your emotions and gently tune into the feeling in the body how does your body feel establishing a few moments of mindfulness to begin our journey together then a nice long deep inhale and as you exhale let’s open the eyes we’re gonna pop on over onto the hands and knees and after you find your way into your hands and knees let’s start off by stabilizing your shoulders alright so stabilize the shoulders by engaging the muscles around your rotator cuff and inside your armpits so it might not feel intuitive for you to squeeze inside the armpits but right there in the armpits give a little squeeze and draw the navel in the knees together and let’s hold it for five breaths one start to pitch your shoulders a little bit forward to nice and easy three almost there four [Music] and five now we’re going to retract and protract the shoulders all right so keep the torso really knit together then retract move down and little forward protract back and away retract down and little forward protract back and away retract down and little forward protract back and away give me three more down and little forward squeeze the glutes as you come back and away down and little forward pull the ribs in and backing away last one down and little forward and backing away all right let’s shake it out for a moment open your knees and a nice easy wide child’s pose you can leave your hands in place and this will give you a little stretch through the shoulders long deep breath in long deep breath out then inhale gently come up as you walk the hands back now we’re going to stretch the wrists out so turn your palms out outward from your hands opposite way so the fingers point towards yourself then gently root down through the heels of the hands and we’ll hold that for five and you can kind of pedal out the hands a little bit to make sure that the wrists are warmed up all right stay for a few more breaths and then press down hold it there let’s try to draw the navel in almost there all right lean back give your wrist a little bit of a shake good now we’re ready for plank pose so easy does it grip your fingertips make sure your tailbone’s nice and tucked under and then step one leg back tuck it under other leg back that’s good all right we got five breaths here one hold your plank two [Music] press the shoulders a little forward three almost there four and five let’s sink the knees down and now we’re gonna do toe point plank so point the feet pitch the shoulders a little forward rotate the tailbone under and then toes point as you come up looking good one tuck the tail two root down through the knuckles of the index fingers three four almost there five curl the toes back regular plank chaturanga exhale go down inhale upward facing long deep breath in exhale downward facing let’s stay downward facing for five breaths one nice and easy two [Music] three enjoy the moment four [Music] five alrighty let’s walk the feet in cross the shin bones and exhale let’s come on down come on down to seated now from here take a moment point the feet out in front of you drawing the knees a little bit in towards each other and we have our easy version of navasana so the most accessible kind of version maybe there’s more accessible versions this is kind of where we’re going to start today one stay with it deep breaths two navel is in tighten your core a little bit squeeze your glutes four almost there all right let’s row knob asada exhale row it down try to get your lower back on the ground and hold it one draw the navel in two stay with it three four inhale come up cross your feet take the hands on the ground and move the shoulders forward let’s lift the hips back and up exhale set it down again your feet off the ground this time one if you’re ready if not you keep the feet still touching the ground two squeeze the glutes a little three almost there four and now row it down one stay with it two three almost there really curl it under four and inhale come up cross your feet this time maybe the feet stay off the ground as you pick it up exhale set it down navasana maybe with the straight legs one maybe not it’s okay let your body decide to enjoy the moments this beautiful moment three keep working four let’s row the navasana exhale lower down to hollow body squeeze the glutes belly in one two stay with it three squeeze the glutes lower belly in and tight four how you doing five inhale come up cross inhale let’s pick it up exhale down hide your feet underneath you and let’s step on back find your plank now from plank position we’re going to repeat what we started off with which is retraction and protraction of the shoulders exhale to down and forward protract back and away exhale down a little forward back and away exhale down and little forward back and away down and little forward back and away three more down and little forward back and away two more down a little forward back and away last one down a little forward back and away and chaturanga inhale upward facing exhale downward facing cross your feet sit down take your hands back behind you and now let’s do a little bit of extra movements all right so these little extra movements are kind of like navasana curls so you take the hands back behind you make sure your back has support and just enjoy the moment get cozy with your body here we go pull the knees into your chest and you really try to really curl in tucking the tail all the way back to hollow body squeeze it in hollow body squeeze it in squeeze the glutes hollow body and hollow body in hollow body four more in hollow body in hollow body in hollow body in hollow body three more in hollow body in hollow body in hollow body hold it in hold it in hollow body hold it hold it exhale lie down scoot a little forward we’re not done yet okay but i want you to scoot a little forward point your feet lift your right leg up all right hold it there for a moment prepare all right you’re ready here we go inhale let’s pick it up and hold tuck your head in one if you need to bend your knee bend the knee and you can do the same thing two three try to use less arms more core four so the arms are just draped around five switch exhale hold one two three less arms more body four and switch one two three how you doing four and switch one two stay with the three four and switch last set one if you want to lift your left leg off the ground for a little extra turbo boost you can try it four five and switch one keep the right leg off the ground for a little extra turbo boost three four inhale head down exhale legs down shake that out for a moment come to rest fill your body strengthening the mind relaxing a nice long deep breath in reawaken your body little movements bend the knees bend the elbows and draw the knees up into your chest squeeze roll over onto your side come on back up to a comfortable seated position eyes closed for a moment return your attention to your breath your body and your mind and register the subtle changes hands in prayer position feel those good vibrations of the yoga practice as love as peace as harmony within you as you exhale softly open the eyes thank you so much for joining me on this practice maybe happy maybe peaceful maybe filled with love namaste
Video source: https://www.youtube.com/watch?v=kle8CepbB5E

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