Your neck should be turned so that you are looking straight ahead over your front arm. Inhale the arms together, and then exhale rotating your body so that your chest is in line with your back foot, and drop the arms down, so that they form a straight line and are in line with your hips. You will hold Warrior 1 on this side for 20 seconds. You will need to turn the hips, to keep them square in front of you. This is the same as Crescent Pose, except the back heel is turned to the side, so that the front heel is in line with the arch of the back foot. We then go back down through the Vinyasa, lifting the leg up into the air again. Now we go back into the Vinyasa and just hold the Downward Dog for 20 seconds.Īfter that we step the hands back up and go right back into Chair Pose and hold it for 10 seconds. Now hold Crescent Pose for another 20 seconds on this side. Now go down and do a Vinyasa, lifting the other leg off the ground and coming up with the that leg forward. Hold this position reaching your arms into the sky for 20 seconds. The front knee should be in front of the ankle, but behind the toe. Now bring your arms into the air, so that you are in a lunge, with your front leg bent at 90 degrees and your back leg straight.
So, this is just the specific Vinyasa used in this workout and is actually the same Vinyasa used in Yoga X, from P90X.īring the leg that is in the air up to your hands, and leave the other foot where it is. Technically, a Vinyasa is any specific sequence of breath-synchronized movements used to transition between sustained postures. These Vinyasas are used to transition from pose to pose. This sequence where you go to plank, then Upward Dog, then Downward Dog is known as a Vinyasa. However, from Downward Dog you lift one leg straight into the air to set up Crescent Pose. You hold Chair Pose for 20 seconds and then do a Sun Salutation. Keep your chest up and lift your arms up next to your ears, so that there is a straight line from your finger tips to your butt. With your feet together, drop your butt down bending the knees. That is one Sun Salutation, now you do 2 more. Then inhale all the way up bringing your hands above your head. Then inhale lifting to flat back and exhale your palms back to the ground. After holding Downward Dog for a few seconds, you step or feet back up to your hands. From there exhale and press back into a Downward Dog position driving your butt up into the sky, without moving your hands or feet. Bend your elbows and go down to a low plank and then immediately lift your chest up and arch your back into Upward Dog position. From there step or jump back into plank position. Then inhale lifting up to a flat back position, then exhale palms back to the floor. Inhale your palms up above your head and then exhale, swan diving your palms to the mat. Your feet should be a few inches apart and your palms are facing forward. You just stand and breathe with your eyes closed.
Overall I think this is a great routine and may become my go to Yoga, when I do not have a lot of time. Yoga is very much about balance, hot and cold etc… This section really balances out the more vigorious poses we did earlier, and leaves you feeling very calm and relaxed. The final section is devoted to lighter stretching and relaxing breathing. Following that there is a Balance Series, where you work on some poses to improve your balance. The flow section is the most vigorious, though it is still recuperative in nature and much more manageable for beginners, than the one in Yoga X. Then there is a Vinyasa Flow Yoga series, where you are constantly moving. The format of this routine is very similar to Yoga X in that it starts with some breathing and Sun Salutations to get you warmed up. So that means you are not holding each pose for very long, but you do get a wide variety of poses to loosen up your entire body. Almost every move in this workout is in Yoga X and it is 1/3 of the time. I would say this Yoga routine succeds, where the P90X One on One routines fail, in that it is a complete Yoga X style routine in a half hour. The only Yoga routines I have ever done are from Tony Horton Yoga X from P90X, Yoga from 10 Minute Trainer, and Fountain of Youth and Patience Hummingbird Yoga from the P90X One on Ones.
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