Practicing together, we have experienced that yoga is not just a static discipline based on breath control and meditation, but it includes numerous dynamic variations that stimulate the body in an intense way. The sequence that we propose today works on the buttocks and thighs, starting from standing positions that strengthen the power of the legs, the rear muscle bands, the hamstrings, quadriceps up to ground positions that activate the buttocks more.
The exercises are targeted but the whole body is called into question in these positions which also work on the stability of the pelvis, the opening of the hips, the control of the abdominal belt and the back, the keeping of the balance. The work on these asanas is important, not only because it tones the body but because it is preparatory to the execution of more advanced positions. Let's not forget that a good yogic practice always combines strength and balance.
of the right knee, bring the arms up straight and the gaze towards the arms.
The left leg is stretched back, with the cut of the foot close to the ground. Activate the left buttock to align the hip. Stay in position for five breaths, then rotate to the left, open the foot and flex the left knee, the right leg is stretched behind the right buttock is activated to keep the right hip aligned with the left.
The arms are always stretched upwards and the gaze to the palms. Stay here for five breaths, then return to the central position with the body, open the tip of the foot to the right again, bend the knee, lower the pelvis and widen the legs. arms to enter the second warrior.
The gaze turns to the left hand. Stay for five breaths and then come back to center and switch sides, opening the left toe to the left and bending the left knee, lower the pelvis and keep the right leg straight behind. The gaze goes to the right hand, stay for five breaths and then exit the position.
intertwined. Bend the knees and bring the thighs parallel to the mat, lowering the pelvis to the height of the knees, the palms of the hands rotate and push upwards. Keep your back straight and go down to perform side lunges in the Skandasana position, you can rest your palms on the ground in the facilitated version or keep your arms raised, moving from side to side in dynamic.
Return to a standing position to perform the Shiva Squats, first on the right foot and then on the left. Keep your arms forward with bent elbows and praying hands in front of you and bring your weight onto your right foot, bend your knee and bring your left leg bent crossed, come down and then come back extending your left leg resting your foot on the ground. Make the movement dynamic and repeat everything on the other side. Bring the weight of the body on the left foot, bend the left knee, bringing the right one crossed behind the left, stretch the right leg back, placing the sole of the foot on the ground and continue to descending and ascending in a dynamic movement.
, switch legs and do everything on the other side. , knees as wide as the hips, lift the left leg straight up and back, then bend the knee and bring it towards the left shoulder, then straighten and stretch the leg upwards. Always use the breath and hold the abdomen to protect the vertebral column which tends to arch in this movement. Notice that on the inhale you bring the knee to the shoulder, on the exhale you stretch your leg to the sky. After five repetitions do everything on the other side. Bring the right knee towards the right shoulder. Execute five jumps by bending and extending the leg with extreme control of the body.
Then return to the dog-down position to straighten your back and soothe your muscles and come down to your knees to prepare for the camel pose.
, push your pelvis forward, open your chest and shoulders, join your elbows and shoulder blades, if you don't have cervical problems, open your throat and bring your head back. If you can, place your hands on the soles of your feet while maintaining the thrust strong forward pelvis and very active glutes Stay for five breaths and then come back.
Repeat this sequence at least three times a week. After a month, the buttock and leg muscles will be marble!
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