Yoga to improve your life 3: Yoga routine to shape your legs.

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Your legs are the foundation of your body and define you as a human being, you can stand, run, jump, dance and of course, practice Yoga. Root and strengthen your lower body with this challenging sequence of strength and balance poses; a slow flow perfect for feeling all the muscle groups, improving concentration and stimulating your energy.

Hi my name is Carla Sanchez and I welcome you to your class today

This practice is designed to strengthen the lower body and to make the legs very strong because at the end of the day They are the ones that carry us through the world Start placing you At the beginning of your mat Feet hip-width apart Bring the sacrum to the ground Lengthening the abdomen and trunk Turning the shoulders backwards opening the chest Bend your knees and raise your arms halfway parallel to the floor and inhale

exhale and stretch, inhale bend Utkatasana exhale inhale flex exhale Inhale raising arms upward bend knees exhale inhale exhale last inhale exhale, stretch knees, spread feet apart at the width of the mat with the little toes sideways join hands on the chest, let's do dynamic Malasana Inhale, exhale bend knees bend down completely towards the floor adjust the posture open and from here inhale stretch exhale flex inhale stretch, exhale lower Up exhale flex two more inhale exhale last inhale exhale low stay connect elbows with knees open, open, open, open, very much inhale exhale exhale hands to the ground lift the pelvis up Feet in parallel let yourself fall Completely downward Feel how your calves and hamstrings are stretched Hands to the waist Lengthen the spine to the front and go upwards

as if someone pulls your crown of your head upwards a breath in the vertical exhale we put our feet together Open the little toes and support them conscientiously are your base Bend your knees and raise your arms to shoulder height and bring your hands together on your chest

take a breath, exhale and turn to the right, cross your elbow in front of your knee

Press and twist Make sure the knees are at the same level The pelvis does not move and stays centered Return to the center up the arms inhaling and exhaling now turning to the other side

Cross the elbow, leaning on the knee

and bring the hands to the center Towards the chest Inhaling exhaling returning to the center Release your hands and let yourself fall completely forward Utkatasana spread your feet hip-width apart for more balance

And you can hold behind the calves the ankles or the thumbs Completely let go, we continue to provide a good stretch to the legs

hands to the waist Lengthen the back and like a board Strong on those legs go up Slowly Despacito breathe once you get to the vertical exhale feet together, hands together inhale, exhale bend the knees Utkatasana inhale exhaling turn to the right, cross the elbow twisting the trunk and fix your gaze on the floor Let's go for balances slowly With control in the abdomen raising the left foot and go stretching the leg backwards Slowly Very very long leg To support the foot and to twist it even more Back to the center we stretch the front leg slowly with balance control

Up with both arms, inhale, exhale, bending forward Largo Largo with control hands on the sides of the foot lengthen the spine adjust your pelvis Why the tendency is to open left forward lengthens the spine inhale Exhaling you fall Padahastasana Lengthen the back to the front Bend the knee and move forward one step with the hands to elevate the leg shifting all the weight to the right leg up in split inhale, exhaling left leg down grazes the ground and you start to bend your right knee to go down, you can either stay here or look for balance by holding on your foot With both hands Slowly undo, hands to the ground, stretch the leg, pass the foot again from behind

brushing upwards inhale exhaling starts the floor in parallel resting in Utkatasana, holding the big toes Lengthens the spine inhales exhale Hands to waist Lengthens the crown begins to climb slowly Once you reach the vertical, take a deep breath

join your feet together, join your hands in front of your chest, inhale exhaling bend your knees, inhale, exhaling turn to the left, exhaling turn to the right, inhale, exhale turn to the left go all the way to that side, lean your elbow on your leg turn the trunk, and direct your gaze to the floor, the gaze is fundamental in the balances

slowly raise your right foot with control and stretch your leg backwards

Slowly if you don't stretch them all the way out it's ok what we want to be One big step and when you're ready to put your toes up

And twist deeply to the left You return to the center, undo the hands and go stretching the leg in front supporting Both feet in front of you, arms up, inhale

exhaling bend forward long In a controlled way you go down leaning your hands on the floor adjusting the position of Your pelvis If you have to Balance the hips do it inhale exhaling you fall Stretch your back forward and bend your knee a little bit to step forward with both hands

and shift all the weight to the left foot lifting the right leg in Split

strength stretches the knees with a very long one inhale, exhaling slowly go down the well don't touch the raised floor a little bit the hip and start to flex the knee Left You can stay here Maybe I can hold the foot With one hand Or with both hands, be careful not to close our back Open Undo Hands to the ground with control, you start to stretch the left knee bringing the foot leg back and up, exhaling, slowly lower down Feet in parallel, stretch the hands on the calves, inhale exhaling fall down completely hold ankles behind you You let go of the head Hands at the waist, lengthen the spine and go up little by little

take a breath and let go With your hands on your hips You're going to lift the right knee forward foot in Flex Inhale exhaling, shifting the trunk forward at the same time that the leg lengthens backwards Seeking The warrior 3 the knee goes to the left is slightly flexed you can open your arms to the sides if you feel like it Slowly we go up The lowered foot does not touch the ground raises arms and leg ahead Up with control You are going to bend both knees and hold the big toe of the right foot

and little by little we are going to stretch the two legs the right side forward Padangusthasana Pull the shoulder back and engage the hip

And when you feel ready slowly go opening your leg to the side Looking at the other And maybe you can stretch the arm or leave it on the waist is perfect

You go back to the center With control Release slowly slowly slowly Fix your two feet and take a good deep breath exhale Get ready for the other side feet parallel, we raise the left knee the right knee is always slightly bent We want to have a base Flexible in our balance inhaling, exhaling go taking the leg backwards at the same time that you move the trunk forward For me to always balance With the right leg is a challenge it's my bad leg Once you're here Maybe you can open your arms to the side Virabhadrasana variation 3 and slowly lower the leg down, arms parallel to the body

To climb all the way to the front Super active arms and legs, bend both knees, hold on to Left big toe and get ready

To go stretching Both legs left in front with the shoulder behind center them, engage the hips And when you hundred them let's see if I am capable Let's open to the side of the leg Look to the right and maybe you can stretch as well

The arm Padangusthasana Slowly come back to the center hand to waist Release and with control, foot support, feet in parallel Tadasana Turn your shoulders back and activate your whole body Active rest close your eyes Open eyes Hold hands In front of your chest Become aware for a moment of the energy you have now in your body the energy that starts in the feet and rises up through the legs upward Nourishing with that force you have created Namaste

Audio and subtitles

Audio:

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Subtitules:

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  • Spanish

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