15 Minute Full Body Strength Flow | Daily Practice Yoga Flow | English

Summary

This yoga session focuses on full-body strength building through a flow sequence. It starts with Utkatasana (Chair Pose) and includes modified Chaturanga, Upward and Downward Facing Dogs, and Warrior poses. The practice also introduces balance and core work with poses like Warrior 2 and Dolphin Pose. The session ends with a relaxing twist and Savasana to absorb the practice's benefits.

Takeaways

• 🧘‍♀️ Start with Utkatasana (Chair Pose) to build strength in legs, abdomen, arms, and shoulders.
• 🌬️ Transition into Uttanasana (Forward Fold) and Adho Mukha Svanasana (Downward-Facing Dog) to prepare for more advanced poses.
• 💪 Practice modified Chaturanga Dandasana (Four-Limbed Staff Pose) to strengthen arms and core.
• 🕉️ Incorporate Urdhva Mukha Svanasana (Upward-Facing Dog) and Adho Mukha Svanasana for a balanced flow.
• 🧍‍♀️ Step into Virabhadrasana I (Warrior I) and II (Warrior II) to build leg strength and stability.
• 🌀 Make circles with the lifted knee to engage the core and prepare for lunges.
• 🧘‍♂️ Use Warrior II to open hips and stretch the legs, building strength and flexibility.
• 🤸‍♀️ Transition into poses like Peaceful Warrior and Dolphin to challenge balance and engage the upper body.
• 🧘‍♂️ Finish with Savasana (Corpse Pose) to relax and absorb the benefits of the practice.
• 🔁 Repeat sequences on the other side to ensure a balanced workout.

Q & A

What is the primary focus of the practice described in the transcript?

The primary focus of the practice is a full body strength flow, designed to build strength in the legs, abdomen, arms, and shoulders, and to prepare for more advanced practices.

How does the practice begin according to the transcript?

The practice begins with the Utkatasana (Chair Pose), where participants sit back as if in a chair with knees and feet together and raise their arms.

What is the importance of the knees' position in Utkatasana?

In Utkatasana, it's important that the knees are not in front of the toes to maintain proper alignment and prevent strain.

What is the next pose after Utkatasana in the sequence?

After Utkatasana, the sequence moves to Uttanasana (Forward Fold), followed by a transition into a tabletop position and then into a modified Chaturanga.

What modifications are made to the Chaturanga in this practice?

In the modified Chaturanga, participants are instructed to keep their elbows close to the body and to pull in the belly while going down.

How many breaths are taken in the Downward Facing Dog pose?

Participants are instructed to take five breaths in the Downward Facing Dog pose.

What is the purpose of stepping between the hands in the practice?

Stepping between the hands is part of transitioning from a forward fold to a tabletop position, which helps to build core strength.

What is the significance of the Warrior poses in this practice?

The Warrior poses (Warrior 1 and Warrior 2) are included to build strength in the legs and improve balance.

What is the purpose of the 'Peaceful Warrior' pose mentioned in the transcript?

The 'Peaceful Warrior' pose, also known as Virabhadrasana 3, is used to open up the hips and stretch the body, promoting relaxation and strength.

How does the practice conclude?

The practice concludes with a series of twists, a relaxation in Savasana (Corpse Pose), and a final relaxation to absorb the nutrients of the practice.

What is the role of the inhale and exhale cues throughout the practice?

The inhale and exhale cues guide the flow of the practice, coordinating movement with breath to enhance focus and the effectiveness of the poses.