Fitness

Yoga routine: Reset your energy in 12 mins

This yoga flow routine is perfect to reset your energy when you feel like you need to. It is less than 15 minutes and it involves inversions, twists, backbend.

RESET YOUR ENERGY  YOGA FLOW ROUTINE

This yoga routine will turn on your inner fire and you will be done before you it with a strong core and a tone body.

Breath 3 to 5 times in each pose with vinyasa.

SUN SALUTATION A (5x)

The first sun salutations sequence is made of 9 vinyasa or movements.

1 IN Raise arms overhead Urdhva Vriksasana

2 EX Spread fingers, hinging at the hip fold forward, hands to ground Uttanasana

3 IN Come half-way up with straight spine, lift head

4 EX Hands down, float back, ellbows close to chest Chaturanga Dandasana

5 IN Roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana

6 EX Tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana

Stay for 5 breaths in Adho Mukha Svanasana

7 IN Glide forward, lift Head, stretch Back

8 EX Head to knees Uttanasana

9 IN Raise Arms over side, straighten up with straight back

EXArms down to the side Samasthitih

URDHVA VRIKSASANA

UTTANASANA A | STRETCHED POSTURE

UTTANASANA B | STRETCHED POSTURE

CHATURANGA DANDASANA | HALF PUSH UP

URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG

ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG

UTTANASANA B | STRETCHED POSTURE

UTTANASANA A | STRETCHED POSTURE

URDHVA VRIKSASANA

SUN SALUTATION B (3x)

The second sun salutation sequence is made of 17 vinyasa or movements.

1 IN Squat down until your fingertips reach the floor, then raise both arms sideways Utkatasana

2 EX Spread the fingers, bend forward, then place the hands onto the floor Uttanasana

3 IN Lift the head, straighten the spine

4 EX Firmly ground your hands onto the floor, float back, elbows hug the body Chaturanga Dandasana

5 IN Roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana

6 EX Roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms Adho Mukha Shvanasana

Pivot the left foot at a 45 ° angle, place the right foot forward between the hands

7 IN Raise your arms sideways

8 EX Place the arms down onto the floor, step your right foot back, lower down slowly

9 IN Roll onto the tops of your feet, open the chest, stretch the arms, roll the shoulders back and down

10 EX Roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms

Pivot the right foot at a 45 ° angle, place the left foot forward between the hands

11 IN Raise your arms sideways

12 EX Bend forward, place your hands onto the floor, step your left foot back, lower down slowly

13 IN Roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana

14 EX Roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms

Stay for 5 breaths in Adho Mukha Svanasana

15 IN Float forward, lift the head, lengthen the spine

16 EX Take your head towards the knees, Uttanasana

17 IN Bend the knees, lengthen the spine with the fingers grounded, then raise the arms sideways Utkatasana

EX Straighten the legs, lower the arms sideways Samasthitih

UTKATASANA | CHAIR POSE

UTTANASANA A | STRETCHED POSTURE

UTTANASANA B | STRETCHED POSTURE

CHATURANGA DANDASANA | HALF PUSH UP

URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG

ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG

VIRABHADRASANA A| WARRIOR POSE A

CHATURANGA DANDASANA | HALF PUSH UP

URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG

ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG

VIRABHADRASANA A| WARRIOR POSE A

CHATURANGA DANDASANA | HALF PUSH UP

URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG

ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG

VINYASA JUMP THROUGH

FORWARD BEND | PASCHIMOTANASANA

VINYASA JUMP BACK

CHATURANGA DANDASANA | HALF PUSH UP

URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG

ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG

VINYASA JUMP THROUGH

POSTURE OF MARICHI | MARICHYASANA

VINYASA JUMP BACK

CHATURANGA DANDASANA | HALF PUSH UP

URDHVA-MUKHA-SVANASANA | UPWARD FACING DOG

ARDHO MUKHA SVANASANA | DOWNWARD FACING DOG

VINYASA JUMP THROUGH

HALF BOAT POSE | NAVASANA

SETU BANDHA SARVANGASANA | SHOULDER BRIDGE POSE

PADMASANA |  LOTUS POSE

NAMASTE

      Video: Markus Haas Outit: Skins Compression /PR sample

 Enjoy your 12 minutes yoga flow routine practice and let me know when and how works for you?

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