Strengthening the arms gives us access to more complex postures that require strength and balance. Through this sequence, Carla Sánchez invites you to take action and strengthen an area of the body that will give you greater self-confidence in numerous asanas that perhaps seemed impossible to you, also harmonising your personal image and your practice.
Hi my name is Carla Sanchez and I welcome you to this class to strengthen your arms
Sit either with your legs crossed or on your heels like I am Let's start doing a little warm up Spread your arms out to the sides we make circles backwards active abdomen let's wake up the shoulders the musculature is also very active the arms breathe and turns to the other side with pace with energy stop, bend the elbows, inhale, exhale, bring the center together inhale open exhales together do not fall, inhale exhale open inhale, exhale we give it more rhythm keep open, stretch your arms and now as if you were flapping and if you want to press with your hands 1,2,3,4,5,6,7,8,9,10 1,2,3,4,5,6,7,8,9,10 1,2,3,4,5,6,7,8,9,10 1,2,3,4,5,6,7,8,9,10 and let go, take a deep breath exhale as you want, rest your hands on your shoulders, we do wide backward turns forward undoing and placing yourself in a quadrupedal position now with your arms a little bit more awake hands shoulder-width apart and knees hip-width apart, let's go to warm up the wrists by raising the right hand, twisting the wrist and support twisting with the left hand, support right, left, right, right, left, right left leave both hands on the floor and shift your weight forward putting weight on the floor on the heel of your hand, spread your little fingers also when we do arm work we must always prepare the wrists so that they do not suffer
turn now the hands backwards Do not join keep your shoulders separated and bring your pelvis towards your heels to stretch your forearm
return to the center, hands forward we continue to warm up the wrists challenging us some more, stretch both legs going into the plank right hand 1,2,3,4,5,6,7,8,9,10 1,2,3,4,5,6,7,8,9,10 hold plank, legs, abdomen, arms very strong, lengthen neck, heels pushing backwards inhale, exhale lowering knees, pelvis towards heels Balasana child's pose Breathe you bring your right arm under your left arm shoulder to the ground, ear lengthen both arms stretching well you bring the right hand in front you place the left arm under the right one we try to touch with shoulder on mat the right arm is extended as much as possible you pull your arm out, stretch both arms forward and rounding your back you shift your weight towards your hands lengthen the spine, raise the right leg far back parallel to the ground straighten the opposite arm the left one, keep the fundamental balance the work the active right arm and the hand pushing us to the ground inhaling exhaling supporting, elevating the left leg without opening the hip, foot in Flex, stretch the right arm forwards look at the floor long neck feel the two directions in your body now inhale exhaling hand to ground stretch the right leg back, open the left foot to the side and slowly you raise the right arm half Vasisthasana a lot of strength in Vas's arm, let's be counting what's going to happen next if you want to you can lift the right leg entering in balance a lot of force if the neck is bothering you can watch to the front inhale, exhaling hand and foot to the floor, stretching the other leg entering plank three breaths exhale exhale Leaning the right knee open the foot to the side touching with the little toes on the floor, raise the left arm and turn around towards the sky look up, to the front even to the hand as to stay here or raise the left leg a lot of force on the buttock on the abdomen and slowly the lower hand, lower foot we stretch the right leg, entering in plank, 3 breaths inhaling, exhaling support the knees, bring the pelvis slightly backward staying in line with your knees I'm going to move back a small step to give me more room
to the front and from here move forward with your two hands, one step forward
inhale, exhaling you melt your chest towards the ground you can rest your chin or your forehead whatever is more comfortable for you Anna Hastasana, Heart posture Pushing with the hands on the floor, lift the chest up Supporting forearms and elbows, move your body, your weight forward to straighten the legs going into plank, shoulder strength in the arm musculature Turn your body to the left arm, both feet are supported, raise the right one
towards the sky inhale, exhale down and shift, pass through the center shift your weight towards right arm, strength in the waist, strength in the legs up the arm inhale, exhale down to the floor, go through the plank, knees support and slowly drop abdomen to enter the sphinx force both legs although this posture has some rest the arms are still active with the help of the hands shift the weight backwards, bring the knees closer together bring them to the pelvis with the heels Last postures transfer your weight forward straighten both legs going into the plank raise the right arm going into Vasisthasana strength, both feet can be stationary, if you have good balance bring them together up the chest strength in the waist, in the arm of course inhale, exhaling shifts passes through center with control Shift your weight to the right hand, feet together, feet apart
Up look where it's comfortable for you it's very sunny now, so I look straight ahead Inhale, exhaling go to the plank 3 last breaths, go inhale, exhale, in Last inhale, exhale lower knees apart to the width of the mat, put thumbs together and sit down
on the heels Bring the hands close to the body pushing the ground you start to climb up round Vertebra by vertebra until reaching vertical to relax a little the shoulders also the back you are going to cross the right arm over the left one, roll the forearms and the hands are long upward like the flame of a candle
pulls them in the direction of the sky or the ceiling breathe inhale, exhaling open and switch to cross over, left over right roll forearms and hands pull them together upward, long back, active abdomen inhale, exhaling undo rest the hands on the thighs with the palms facing upwards if this position is too uncomfortable for your legs cross them while sitting on the mat and close your eyes breathing integrating the work done, letting the postures the movements begin to create a new memory in your tissues in your joints Put your hands together, bring them to your chest or forehead, Namaste
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