WORKOUT - Vinyasa Flow Yoga
Get the feel of an XSport Fitness Vinyasa Flow Yoga class with the following poses. Challenge yourself to grow, building your core strength and flexibility.
Tip: Yoga blocks are a helpful tool for beginners/less flexible participants. The yoga block can assist in becoming confident in form and flexibility. For example, in Triangle pose, if unable to reach the floor, the block creates a stable surface to retain balance while still allowing a deep stretch.
Warrior II
Virabhadra
INTENSITY LEVEL
Beginner
FITNESS GOAL
Core Strength & Flexibility
EQUIPMENT REQUIRED
Yoga mat
Benefits of pose:
Stretches hips, groin, and shoulders. Opens hips, chest and lungs. Helps with focus and concentration.
How to perform this pose:
- Stand in Mountain Pose (Tadasana) - with your feet together, hips square, palms against outer thighs with a steady front gaze.
- Step feet about 3-4 feet apart.
- Raise arms parallel to the floor and reach them actively out to sides, shoulder blades spread and palms down.
- Open the right foot slightly to the right and left foot approximately 90 degrees to left.
- Eyes gaze over right fingertips.
Triangle
Trikonasana
INTENSITY LEVEL
Beginner/Intermediate
FITNESS GOAL
Core Strength & Flexibility
EQUIPMENT REQUIRED
Yoga mat & Yoga block (optional)
Benefits of pose:
Strengthens and stretches thighs, knees and ankles. Stretches shoulder, hamstrings, chest and spine. May help to relieve back aches and sciatica.
How to perform this pose:
- Begin in Warrior II (described above).
- Keep arms, legs and torso straight.
- Bend at waist to the left (hinging at the hip) going straight down.
- Left hand travels down to left calf or left ankle (may use block to shorten reach length).
- Right arm extended straight in the air, perpendicular to the floor if possible.
- Shoulders remain back and head turns to look up at the right fingertips.
- Hold pose 30 seconds to a minute then slowly bring torso up.
- Turn feet facing forward and parallel to each other.
- Repeat on other side.
Balancing Half Moon
Ardha Chandrāsana
INTENSITY LEVEL
All Levels
FITNESS GOAL
Core Strength & Flexibility
EQUIPMENT REQUIRED
Yoga mat & Yoga block (optional)
Benefits of pose:
Strengthens abdominals and shoulders. Stretches spine, hamstrings and calves.
How to perform this pose:
- Begin in Triangle pose (described above).
- Bring right hand to right hip.
- Bend left leg and bring left hand to the floor approximately one foot in front of left foot (use a block to shorten length of reach to floor).
- Press weight through left foot.
- Slowly lift back leg, staying aware of center of gravity.
- Slowly bring your back leg parallel to the floor.
- Straighten lifted leg and extend through heel to activate muscles through the leg.
- Top hip should be stacked over the bottom hip.
- Rotate torso and open chest to right.
Remember to Breathe!
Yoga Breath
Breathe in through the nose, expanding belly. Inhale moving toward or out of a pose.
Exhale through the nose, warming back of throat. Exhale breath to stretch.