In this program we will focus on progressive backbends when we think of backbends we should think of 2 of 2 components, back body strength and front body opening lack of either might often create discomfort in the lower back. This program focuses on progressively building back body strength and opening up front body to find ease in your backbends.
Be patient and find your way up progressively.
Enjoy your practice!
Bend So You Don't Break
Dynamic Flexibility: Back & Spine
Perhaps the most important area to have dynamic flexibility, backbends require both strength and openness. Whether you are looking to deepen your backbend or strengthen your back, this class balances both so your back stays healthy and limber. Actively during our backbends, we will engage our entire body. Many times we compensate with our lower back during our openings, this time we will do it right!
It Takes Two to Tango
Dynamic Flexibility: Hips and Hamstrings
Find the sweet spot between a rubber band and Arnold Schwarzenegger. Balancing flexibility and strength is paramount to preventing injury and advancing your practice. We will work dynamically and break down different sequences and engage our muscles step by step. It can be hard, in the beginning, to open up your hips but with tips on the road, you will get there!
Back in to the Future
Backbends feel challenging to many of us as they require us to move in the direction of the unknown, to where our gaze does not reach. Become comfortable with not knowing what’s around the corner, and safely ease into slightly deeper backbends by opening the front of the body.
Ashtanga Full Primary Series
Ashtanga full primary series with fewer instructions, Just simple guiding and timing of postures in this full primary. A Led Primary Series class is effective in taking away bad self-practice habits such as a wandering mind, losing the connection with the breath, or fidgeting between postures, and provides an opportunity to refine your practice by following the ‘count’ as it is traditionally prescribed.
Short Ashtanga Practice
If you are short of time, a shorter yoga routine is of course much better than no yoga at all. You start this session with still sitting to get grounded before start building up heat with Surya namaskar Continuing with forward folds, twists and to finish of with a couple rounds back bends.
Monday Workout #1Welcome to your Monday yoga workout! This is not a yoga class but strength training is a great way to compliment your yoga practice. For this workout you need a pair of dumbbells (you decide the weight). We will be working shoulders, triceps, hamstrings, chest and core.
Monday Workout #2
This is a full body workout using a 10kg weight (make sure you choose a weight that can keep you going through the whole sequence).
We will move through different drills such as dolphin to chaturanga push-ups to work on your shoulders, lunge pulses to work glutes and legs, halos for strength and mobility on your shoulders, squat snatches to work both lower and upper body finishing with navasana to target your core.
Feel free to repeat this sequence as many rounds as you want. I recommend 4 rounds.
Monday Workout #3
It's Monday and today we have a total body Yoga Workout.
Kick off your week the best way possible. You need a kettlebell for swings and high pulls to work your legs, hips and upper back. A resistance band to work on your glutes and your mat for bodyweight training with down dog push-ups, finishing with core.
I recommend you start with an 8kg kettlebell and a light or medium resistance band if you are a beginner.
All Around the Hips
Move around the hips in new and old patterns to create space and strength.
Have fun as you go through a similar flow a few times where you will change a bit here and there keeping it fresh and challenging. Get ready for a few arm balancing postures to then finish the class by moving from passive to active stretches to find where your range of motion is.
Monday Workout #4
It's Monday and today we focus on legs, arms and core.
- 20 goblet squats.
- 20 single arms kettlebell swings.
- 12 Plank to pike slides.
- 10 - one arm row.
- Twisted boat pose.
Repeat as many times as you want. I'm using a 12kg (26 lbs) Kettlebell.
Block It Up
Blocks can help you tremendously as a way to improve your posture, but they can also be a great way to spice up your practice and make it more fun.
Move through different transitions using one or two blocks. Play with half moon to chair pose, warrior lll to a squat and activate you psoas with the help of a block. Get ready to sweat and have fun!
Side Body Goodness - Parighasana
Monday Workout #7
It's Monday and today we work on our strength.
- 10 Halos (for shoulder strength and mobility)
- 10 Upright rows (to work your side deltoids and trapezius)
- 10 Plank weight slides.
- 10 Plank to forearm plank slides.
This workout has 3 rounds, feel free to add a few more if you feel like.