Yoga for sport: For core and shoulder

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Rafael López brings us this session which is mainly focused on the core, although we will see some postures that include shoulder work. You will learn to perform a gesture that in yoga is called "Utpluthih" and you will play with other gestures such as Jump Through and Jump Back. At the end, Rafael proposes a challenging strength work: moving from Bakasana to Kakasana, but don't worry, as he will give you the guidelines to learn it or the appropriate variations for your level.

Hello I am Rafael López

Welcome to work that we are going to do for core and shoulders of yoga for Conscious television

of yoga for Conscious television

One of the things the core is useful for is to sustain the pelvis and the legs, when we are supported or hanging by the hands

We are going to work a very typical gesture in yoga it is called utpluthih

In it we will rest our hands on the floor, with the fingers pointing forward, although if the wrist is a bit uncomfortable we can start to allow the beginner to spread the fingers outwards but the goal would be to do it with the fingers forward in the long term

Once here I will put the weight on my hands I'm going to open my chest and as I inhale, I am going to try to raise my pelvis off the floor, bringing my legs towards me

If this is not possible because the arms still do not generate enough pressure to lift me or if my arms are short we can use a couple of bricks to gain a little more distance and to be able to rise and in fact if we do not lift our feet, the very beginner can simply start working here raise your pelvis off the floor

But if you notice, the simple action of pushing the ground already recruits the abs, whether they want it or not

Once utpluthih is a gesture in which we are comfortable and hold several breaths let's start playing with jump-through and jump-back which are very typical gestures in Ashtanga

We could also make blocks for them, the idea in the jump-through is that I want to pass through my arms in utpluthih, from a downward facing dog

Then we can pick it up a little bit, I don't want to be on a very long dog, I want to soften it up and as always in yoga I go up, inhale, go down exhaling on the inhale I will lift my pelvis towards the inversion then I cross the lengs a go through my hands Breathe in, up, exhale, cross and we would sit down

In the Ashtanga series then we would work before continuing

Now we are just going to explain the jump-back

It is very simple I will make one utpluthih, I would try to make the maximum possible impression and then I would jump back

As always, I inhale and exhale

That is a jump-back, from these gestures we can simply do one and the other and breathe between them or we have a very intense cardiovascular work if we link jumps

Once we master this gesture and are able to support our weight and handle it with our shoulders I propose you a really hard work of strength

We are going to go from Bakasana to kakasana

For those who are not familiar with them they are the crane and the crow

On the raven I am down and supported

In the crane, I'm independent, it's like a flex but holding the legs with the core

The raven would enter, exhaling I sink into it, although I don't close myself

I want to be open and from there my strength will emerge

As you inhale, you want to try to stretch your arms and tuck your knees into your armpits

Let's see who's already inside

You can still stretch the game a little bit more

We could try to go straight from there from bakasana, from the ground to look for the hatha, but it is always very important not to look for the extension once you get to the top, look for it from the beginning

Here I am flexing but if I already start fighting for the extension the gesture is inviting me to go up

I extend the gesture and we go down

Thank you very much and here I leave you a series of proposals for those who believed that yoga is a sport of relaxation, namaste

Audio and subtitles

Audio:

  • English
  • Spanish

Subtitules:

  • English
  • Spanish

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