Am selectat 3 secvente de Power Yoga pe care sa le adaugi in practica personala. Dandu-ti voie sa le studiezi mai indeaproape (ritm, succesiune, aliniament), iti vei imbogati experienta pe salteaua de Yoga. Fie care este vorba despre practica personala, individuala sau alegi sa te alaturi sedintelor de Yoga pe care le ghidez.

3 secvente de Power Yoga pentru practica ta personala

Iubesc sa leg posturile de Yoga intr-o succesiune care cultiva gratia, stabilitatea, curajul/indrazneala, forta/puterea, atentia.

Sedintele de Yoga pe care le ghidez urmaresc tonifierea fizica si mentala, recalibrarea intregului organismului pentru a crea armonie si echilibru. Aici, corpul si mintea vor fi conectate prin procesul respiratiei constiente, respiratia fiind cea care conduce miscarea – este ceea ce invatam si exersam cu fiecare sesiune de Yoga.

Am selectat 3 secvente de Power Yoga pe care le folosesc in sesiunile pe care le ghidez, la fel ca si in practica personala. Sunt succesiuni de Asana (posturi corporale), legate prin miscare cu respiratia.

Urmareste video-urile demonstrative. Da-ti voie sa le studiezi mai indeaproape  – ritm, succesiune, aliniament – si iti vei imbogati experienta pe salteaua de Yoga.

#1 Salutul Lunii (Chandra Namaskar)

Slow Flow movement : 1️⃣ Exhale – Tadasana (Mountain pose) 2️⃣ Inhale – Hasta Uttanasana (Raised arms pose) 3️⃣ Exhale – Uttanasana (Standing Forward Fold) 4️⃣ Hold breath – Ashwa Sanchalasana (Equestrian pose/Horse riding pose) 5️⃣ Inhale & Exhale – Ardha Chandrasana (Half-Moon pose) 6️⃣ Inhale – Ardho Mukha Svanasana (Downward facing dog pose) 7️⃣ Exhale – Ashtanga Namaskar (8 limbs salute) 8️⃣ Inhale – Bhujangasana (Cobra pose) 9️⃣ Exhale – Ardho Mukha Svanasana (Downward facing dog pose) 1️⃣0️⃣ Hold breath – Ashwa Sanchalasana (Equestrian pose) 1️⃣1️⃣ Inhale & Exhale – Ardha Chandrasana (Half-Moon pose) 1️⃣2️⃣ Hold breath – Uttanasana (Standing Forward Fold) 1️⃣3️⃣ Inhale – Hasta Uttanasana (Raised arms pose) 1️⃣4️⃣ Exhale – Tadasana (Mountain pose) 🔁 Change side

#2 Vinyasa

Slow Flow movement : 1️⃣ Exhale – Tadasana (Mountain pose) 2️⃣ Inhale – Urdhva Hastasana (Raised arms pose) 🔁 Repeat as a warm-up & centering with the breath 3️⃣ Exhale – Uttanasana (Standing Forward Fold) 4️⃣ Inhale – Ardha Uttanasana (Half-way fold) 5️⃣ Exhale – Uttanasana (Standing Forward Fold) 6️⃣ Inhale – Phalakasana (Plank pose) 7️⃣ Exhale – Chaturanga Dandasana (Four-Limber Staff) 8️⃣ Inhale – Urdhva Mukha Svanasana (Upward facing dog pose) 9️⃣ Exhale – Ardho Mukha Svanasana (Downward facing dog pose) 1️⃣0️⃣ Inhale & Exhale – Virabhadrasana II (Warrior 2 pose) 1️⃣1️⃣ Inhale & Exhale – Viparita Virabhadrasana (Reverse Warrior pose) 1️⃣2️⃣ Inhale – Virabhadrasana II (Warrior 2 pose) 🔁 Repeat 6️⃣ to 1️⃣2️⃣ on other side 🔁 Repeat 6️⃣ to 9️⃣ 🔁 Finish with 5️⃣ to 1️⃣

#3 Twist and turn

Slow Flow movement : 1st sequence 👉 1️⃣ Tadasana (Mountain pose) 2️⃣ Urdhva Hastasana (Raised arms pose) 3️⃣ Virabhadrasana I (Warrior 1 pose) 4️⃣ Parvrtta Anjaneyasana (Revolved High Lunge Pose) 🔁 Repeat 1️⃣ to 4️⃣ on other side;  2nd sequence 👉 Same as above and Replace 4️⃣ with 5️⃣ Parvrtta Anjaneyasana with Anjali Mudra (Revolved High Lunge Pose with Prayer Hands).

Completeaza aceste secvente de practica Yoga cu: 5 rutine de Yoga pe care sa le adaugi in practica ta | VIDEO

Mirela Ivaz este profesoara de Yoga (RYT-500) si Well-Being Coach. Este certificata in India de catre Yoga Alliance si STED Council. Din 2015, preda Yoga, ofera consiliere 1:1 si organizeaza tabere si ateliere pentru promovarea unui mod de viata sanatos si echilibrat. Mirela imbina metodele traditionale, adaptate nevoilor actuale, cu instrumentele moderne pentru dezvoltare personala, prin calitatea ei de Consilier pentru Dezvoltare personala si Consultant nutritionist acreditat.

Ghidez sesiuni de practica Yoga cu grupul in fiecare zi de Luni la Studio si in zilele de Marti la ibis Bucharest Politehnica.

Iti doresti consultatie privata 1:1 sau un program personalizat? Acestea sunt disponibile prin programele Yoga si Dezvoltare personala si Nutritie si Mod de viata sanatos.

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