yoga fitness - hamstrings splits flow

This yoga fitness flow begins in the Upward Facing Splits pose called Urdhva Mukha Upavistha Konasana. Combining forward bends with chest openers is good practice. The body needs to be moved in this kind of balanced way and after the chest and abdominal organs have been crushed and suppressed opening them really feels satisfying.

The first part of the flow goes down to one leg then back up and down to the other. During this point of the flow you can hold down on one side for a while or flow. To flow exhale down,  inhale up and exhale down the other way flowing continuously. A combination of holding and flowing is also a good choice. For instance the first time you enter the forward bend down on one leg you hold until looseness is achieved along the whole leg and lower back. Then you come down the other way and hold. Measure the feeling of flexibility on the other side and only hold until it feels even to the first side. It is surprising but to get both sides equal you must hold one side longer than the other. This is the way to balance.

The flow then moves into lateral stretches. You may prefer to hold these for a shorter time before coming up. This can also be done many times on each side before raising up one last time and coming down and forward. Hold in the spits while leaning forward until the muscles open.

Here is the instructions for the yoga fitness flow.

Inhale up into the Upward Splits pose.

Exhale down to one side in a forward bend.

Inhale up again into the Upward Splits pose

Exhale down to the opposite side.

Inhale up again into the Upward Splits pose.

Exhale down to the side this time remaining sideways and stretching the lateral side of the body.

Inhale up again into the Upward Splits pose

Exhale down to the opposite side.

Inhale up again into the Upward Splits pose.

Exhale forward and down. The hands can be forward or sideways towards the feet.

yoga fitness

A yoga fitness sequence for arm strength and lateral flexibility. Sequence also stretches the hamstrings, calf muscles and quadriceps strength.
yoga fitness >>

This yoga fitness flow begins in the Triangle pose. This pose can be held to open your hamstrings and open the lateral muscles. The back leg is then hopped forward a little to make the transition into the Half moon pose easier.
yoga fitness >>

This yoga fitness flow works out the thighs because of the repetitive transitions into Half moon pose. There is also a number of spinal alignment moves combined with core strengthening.
yoga fitness >>

This yoga fitness sequence combines arm strengthening poses with 2 standing spinal twists. Many of the leg and hip muscles are also stretched. The hamstrings and calf muscles are lengthened and the hip muscles are stretched.
yoga fitness >>

This sequence helps core yoga fitness. Flow through the Boat pose a number of times while rocking on the spine. Try different positions with the legs to tone different muscles. You can also bend the knees for an easier flow.
yoga fitness >>

This yoga fitness flow can be used in a Sun Salutation or it can be repeated a number of times each time coming back to Downward Dog pose and then switching the opposite way.
yoga fitness >>

This yoga fitness flow is a beautiful combination of lateral standing poses that flow well together and strengthen the quadriceps while stretching the hamstrings.
yoga fitness >>

This yoga fitness flow begins in the Triangle pose. This pose can be held to open your hamstrings and open the lateral muscles.
yoga fitness >>

This sequence helps core yoga fitness. Flow through the Boat pose a number of times while rocking on the spine. Try different positions with the legs to tone different muscles. You can also bend the knees for an easier flow.
yoga fitness >>

Plenty of arm yoga positions make this yoga fitness sequences strengthen the arms as well as working the legs well.
yoga fitness >>

Plenty of arm yoga positions make this yoga fitness sequences strengthen the arms as well as working the legs well.
yoga fitness >>

This yoga fitness flow increases hamstring flexibility well. Beginning in Upward facing splits pose and ending in a forward bend called janu Sirsasana this sequence takes you up and down many times in an effort th stretch various hamstring and lower back muscles as well as having chest openers and lateral stretches.
yoga fitness >>

This yoga fitness flow increases hamstring flexibility well. Beginning in Upward facing splits pose and ending in a forward bend called janu Sirsasana this sequence takes you up and down many times in an effort th stretch various hamstring and lower back muscles as well as having chest openers and lateral stretches.
yoga fitness >>

This yoga fitness flow begins in Virasana called Hero Pose. The hands are placed down and the knees are placed on the elbows. The body is then lifted (optional) into the Crane pose. Yoga Fitness >>

This yoga fitness flow begins Virasana known as Hero pose. It requires sitting on the knees so if this is too hard for you try sitting on a yoga block or cushion. Then you just lean to the left and twist to the left in a spinal twist. The next yoga poses are variations of a pose called Janu Sirsasana. Yoga Fitness