Fitness Together Yoga Sequence
Sep 4, 2015
Feel free to do a sun salutation to warm up your muscles and joints before this sequence.
Once you are ready, start in a plank position with hands and toes on the floor. Inhale, exhale and jump your right foot up between your hands. Relax your right knee to the floor moving your right leg into a right angle. Exhale and relax your left leg on the floor behind you. Take 10 deep breaths while in Pigeon. Inhale and bring your chest up the sky, remembering to keep your legs as relaxed as possible. Take 10 deep breaths Jump your right foot back into a plank position and repeat on the left leg.
Jump back into a plank position, walk your hands and feet in towards each other while pushing your hips to the sky, coming into Downward Facing Dog. Take 10 deep breaths here. Exhale walking your feet and hands back into the plank position. Inhale and jump your right foot up between your hands. From here, straighten your front and back legs, bend at the waist and reach for your right foot. Take 10 deep breaths here. Bend the right leg, jump the right leg back into a plank and repeat on the left side.
When finishing the left leg, do not move back into the plank position. With your left leg between your hands, rotate your body and right arm back. You should finish the position with your left hand on the left side of your left foot, your right foot behind you pointed to the right, your right arm should be in the air pulled over your head, and your stomach should be facing to the right. Once you are in the proper position, take 10 deep breaths. Rotate your body back into a plank position, kick your left leg back and repeat on the right side.
From that position, rotate your torso back up so that you are no longer bent over. Extend one arm (right arm) towards the front of the room and one arm (left arm) towards the back- try to keep your arms on the same axis. Inhale here, exhale and rotate your torso towards the front of the room into Warrior. Take 10 deep breaths here. Bring your back foot forward so that you are standing upright, and repeat on the other leg by stepping back with your left foot, turning your left foot towards the left wall, bending the front foot, and bringing your arms up- one in front and one behind. Hold here for 10 breaths.
Next, rotate your body and front arm down to the inside of the front (right) foot. Bring your gaze to the sky. Hold here for 10 breaths. Bring your torso back up into your Warrior position. Jump your back foot (left) forward so that it is next to your front foot (right). With both feet together, jump your right foot back, bend the front foot, bring your arms up- coming into Warrior. Rotate your torso and bring your front arm down to the inside of your front foot. Bring your gaze to the sky. Hold here for 10 breaths.
Rotate your arms back up and jump your back foot forward. Bend your front knee bringing your back foot onto the toes. Raise your arms up over your head. Balance here for 10 breaths. Bring your arms down by your side. Bring your back foot forward, switch feet. Balance for 10 breaths.
Jump your back foot forward; bring your arms to your side. Stand straight up. Inhale here, exhale and bend at the waist to touch your toes. Hold her for 10 breaths. Slowly rotate your torso up, vertebrae by vertebrae until you are in back extension. Reach your arms up and over your head, do a slight backbend.
If you have any questions, ask your personal trainer during your next one on one personal training session or small group session. Stop by the Fitness Together studio in Belmont near Waverly Square to schedule your appointment today!