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.


Woman in Warrior II Yoga Pose
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:
  1. Stand in Mountain Pose (Tadasana) - with your feet together, hips square, palms against outer thighs with a steady front gaze.
  2. Step feet about 3-4 feet apart.
  3. Raise arms parallel to the floor and reach them actively out to sides, shoulder blades spread and palms down.
  4. Open the right foot slightly to the right and left foot approximately 90 degrees to left.
  5. Eyes gaze over right fingertips.



Woman in Triangle Yoga Pose
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:
  1. Begin in Warrior II (described above).
  2. Keep arms, legs and torso straight.
  3. Bend at waist to the left (hinging at the hip) going straight down.
  4. Left hand travels down to left calf or left ankle (may use block to shorten reach length).
  5. Right arm extended straight in the air, perpendicular to the floor if possible.
  6. Shoulders remain back and head turns to look up at the right fingertips.
  7. Hold pose 30 seconds to a minute then slowly bring torso up.
  8. Turn feet facing forward and parallel to each other.
  9. Repeat on other side.



Woman in Balancing Half Moon Yoga Pose
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:
  1. Begin in Triangle pose (described above).
  2. Bring right hand to right hip.
  3. 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).
  4. Press weight through left foot.
  5. Slowly lift back leg, staying aware of center of gravity.
  6. Slowly bring your back leg parallel to the floor.
  7. Straighten lifted leg and extend through heel to activate muscles through the leg.
  8. Top hip should be stacked over the bottom hip.
  9. 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.