Day 9 of #YogaBodyBlast - Sun Salutations! Were going to get that heart pumping by practicing jump switches from Downdog to Warrior I. 1⃣ Extend the arms upwards, gaze up. Fold forward- hinging at the hips. Lengthen the arms, lift the chest, & look up. 2⃣ Plant your hands and step or float to Chaturanga. Send the chest through the arms- Updog. Roll over the toes lifting the hips up and back while sending the heels down-- downdog. 3⃣ Step the left foot fwd a couple of feet. Extend your right leg straight up behind you - keeping the hips squared. Swing your right leg back overhead with the left leg following. Once the weight shifts passed your shoulders send your left leg back to replace the position of the right. The right leg swings forward and switches places w the left. Slowly bend the right knee into the chest and place the foot between the hands. 4⃣ Drop the left heel down. Arms extend up- Warrior I. Shoulders and hips squared forward. 5⃣ Frame the foot & step back to Chaturanga (elbows over wrists). Chest pulls through- Updog. Roll over toes- Downdog 6⃣ Repeat jump switch but this time step your right foot fwd a couple of feet, sending the left leg up and back. Switch the legs in the air then try to slowly bend the left knee. Step the left foot forward. 7⃣ Drop right heel down. Extend arms up while squaring hips and shoulders forward- Warrior 1. 8⃣ Make your way through your vinyasa (chaturanga, UD, DD). 9⃣ Pause in DD if you need to for no more than five breaths. Bend the knees - gaze fwd. Step, float, or hop to the top of your mat. Lift the chest look up. Fold fwd. Extend the arms up - gaze up. Repeat 6-10 times. Tips: Make your jump switches as small as you need to. Just make sure to jump and switch the legs. You can readjust your stance after the jump switch to get the legs in a Warrior I stance. When floating up, grip your fingers, engage your core, and flex your hips. Have fun with this! I cant wait to see your posts #YogaBodyBlasters!!! We will be announcing last weeks winners tomorrow!
Posted on: Mon, 09 Jun 2014 01:03:31 +0000
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