Yoga Side plank Virginia

August 11, 2019
Training Alexandria VA

WORKOUT - Vinyasa Flow or Power Yoga

Get the feel of an XSport Fitness Vinyasa Flow or Power Yoga class with the following poses. Challenge yourself to grow, building your shoulder and upper back strength and flexibility.

Headstand Variation
Dwi Pada Viparita Dandasana
Core Strength & Flexibility
Yoga mat
Benefits of pose:
Relieves stress, increases focus, improves blood flow to head, strengthens shoulders and arms, improves digestion, decreases lower body fluid buildup, stimulates lymphatic system.
How to perform this pose:
  1. Lie flat on back.
  2. Bend legs and plant feet flat on mat hip width apart and heels close to hips.
  3. Bend elbows and bring the hands under the shoulders with fingertips pointing towards feet.
  4. Press palms and feet down while lifting hips and bringing crown of head to mat.
  5. Slightly lift head to adjust underneath and interlock fingers behind head.
  6. Bring feet directly under knees.
  7. Extend right leg straight out parallel to floor while engaging left foot into mat (open toes) and lifting hips.
  8. Hold for 20 to 30 seconds.
  9. Exhale and release, returning to mat.
  10. Extend legs and rest before repeating with other leg.

Tip: Headstands are not a pose recommended for beginners, but the benefits may be worth getting into a yoga class and beginning your practice.

Wild Thing
Camatkarasana Intermediate Core Strength & Flexibility Yoga mat Opens chest and lungs, Opens shoulder and front of legs and hip flexors. Builds strength in shoulders and upper back.
  1. Begin on mat in high Plank (n hands and toes) with shoulders stacked directly over wrists and legs engaged.
  2. Bring feet and legs together to touch and move right hand in to center of mat.
  3. Bring weight into right hand and roll onto outer edge of right foot.
  4. Extend left arm straight up into Side Plank (Vasisthasana).
  5. Stack feet one on top of another and hips lifted.
  6. From Side Plank, step left foot back with left knee bent and place the ball of left foot on the ground.
  7. Soften shoulder blades, allowing upper back to round into backbend.
  8. Extend lifted arm above head and down and allow head and neck to hang softly.
  9. Transition back into high Plank and then rest into Child Pose before repeating on other side.

Hint: Press down through the feet and the right hand to allow hips to ease into lift.

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