Name: Playbook - Ariana Energy - Yoga Strength Core+ Lower Body
Uploaded: 2023-10-12T20:35:37.282Z
Duration: 15 min
Description: Yoga Strength Core+ Lower Body

What is your focus point when it comes to movement meditation? 

This routine primary is focused to bring attention to your focus point (if you do not have one in your meditation practice your breath is a great place to start!)

Yoga asanas (movement) is a gateway to a deeper meditation practice so mainly meet your body where you are at, modify the poses as needed, and focus on your breath.

-Lean back until your core engages with your chest pointed upward
-Exhale and stretch the legs out, balancing the body on the sit bones
-Knees bend while the lower part of the leg stretches
-Lightly place hands behind the hamstrings

Boat Pose Variation (Navasana Variation 1)

- kneel on both shins
- tuck tailbone
- align shoulders directly over hips, emanating your low back arch 
- inhale, pull inner thighs towards each other as you hinge back 
- exhale back to starting position

Knee Hinge

-Lean back until your core engages with your chest pointed upward
-Exhale and extend the knees, balancing the body on the sit bones
-Extend hands at your sides

Boat Pose (Navasana)

- Sit on the shins and the knees, place the hips on the heels.
- Placing your hands on the heels or at your sides, exhale to stretch forward placing your forehead on the mat to rest in Balasana or Child Pose.
-Gently rest passively and just watch your breath. Feel no stretch anywhere.

Child’s Pose (Balasana)

Legs(R): extended back, knee cap pulled up
(L):
bent, 90 degrees, knee above ankle
Feet and Toes (R):
ankle flexed, active arch, heel up
(L):
grounded, toes engaged, pointed front
Hips:
(R): extension, facing down; (L): flexion, pushing down
Sit bones:
active
Arms:
90 degrees, forearms grounded
Fingers:
fingers interlocked, resting on floor
Shoulders:
engaged, away from ears, above the elbows
Chest and Rib Cage:
broad, forward bend
Chin:
away from chest
Spine:
lengthened from base, parallel to floor
Back and Front:
forward and downward moving action
Muscles:
biceps, triceps, core, pelvic floor, gluteus, quadriceps
Navel:
engaged, pulled in to support lower back
Gaze:
down between hands
Breath:
exhaling to forward bend

Lizard Pose (Utthan Pristhasana)

1.
Legs:
folded behind, thighs moving inwards, knees active, parallel, deep flexion

Feet and Toes:
close to hips, in line with knees, active arch, top foot resting on the floor, toes engaged
2.
Hips:
square, engaged, internal rotation, grounded
3.
Shoulders:
broad, rotated, in extension, grounded
4.
Chest and Rib Cage:
broad, lifted upwards

Chin:
away from chest

Head and Neck:
neutral
5.
Arms:
raised, long, parallel, active armpits, palms up, fingers long, pointed behind
6.
Spine:
lifted from the base, lengthening towards the head, forming an arch

Back and Front:
broad, front raised, back forming arch
7.
Muscles:
quadriceps, psoas, pelvic floor, core

Navel:
active, pulled in and up to lift the lower back
8.
Gaze:
up
Breath:
inhaling deep to lengthen spine
(Directions by Tummee)

Yoga Strength Core+ Lower Body

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