[an error occurred while processing this directive] Learn to do Joga - Steven and Chris

Learn to do Joga

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"Joga" is an athletic based style of yoga that focuses on a unique blend of postures to find balance in strength and flexibility, a variety of breathing techniques to improve breath control/recovery and relaxation tools to maintain a calm mind. This challenging class will leave you feeling stronger, more flexible and re-energized

1. Chair Posture with Kapplabhati breathing (fire breath)

Bring feet and knees together with 45 degree bend in the knees. Reach arms out in front shoulder height with palms facing the floor. Take 30 exhales through the mouth while snapping the naval towards the back of the spine (the inhale is passive).

Benefit:

Builds strength in the adductors (inner thighs) and glutes while using the breath to generate energy and stimulate digestive track.

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2. One legged chair with transition into Airplane Posture


From Chair posture, bring the arms out like airplane wings, engage the core to lift the left foot off the floor while balancing on the right foot. On an inhale, transition into airplane posture by straightening both legs and then on the exhale transition back into one legged chair by bending both knees. Do this 4 times on the same leg while moving with the inhale and the exhale. Finish back in chair posture with both feet on the floor.

Benefit:

Strengthens joint stability and mobility (knees & ankles) while coordinating breath and movement.

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3. Lunge posture on the balls of the feet up/down movement

From chair posture, release hands to floor and step the left foot towards the back of the mat to an runners lunge. Come on to the ball of the front foot, bend into the back knee and lift the torso to an upright position with the arms over head. Hold statically for a few breaths and then on the exhale lower towards the floor and on an inhale lift back to neutral. Do this 4 times on the breath. Finish back in runners lunge with hands on either side of the front foot.

Benefit:

Strengthens quads and hamstrings while stretching hipflexors and psoas muscles. Encourages movement to be initiated by core strength as opposed to momentum.

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4. Side plank with movement of bottom leg

From runners lunge, step the front foot back to join the left. Bring big toes and legs together. Transition onto the outside of the right foot while lifting the left arm up towards the ceiling. Step the left foot onto the floor while bending and lifting the right leg. Start with the knees touching. On an inhale lift the knee to hip height, on the exhale bring the knees back together while squeezing your inner thighs. Do this 4 times on the breath. Finish back in plank posture.

Benefit:

Firms obliques and adductors while strengthening shoulder stabilizers and wrist joints.

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5. Dancing Warrior


From plank, step the right forward between the hands. Bend the front knees to 90 degrees and bring the back foot onto the floor at a 45 degree angle aligning the front heel with the back heel. Lift the torso upright so the shoulders arrive over the hips and open the arms to shoulder height with the palms facing the floor (warrior 11). On an inhale drop the left hand to left leg while reaching the right hand up to the ceiling with the palm face up (reverse warrior). On an exhale come back to warrior 11.On and inhale reach the right arm forward and then on an exhale place the right arm on the inside of the right shin while reaching the left arm up to the ceiling, both palms open(extended right angle). On an inhale, lift back up to warrior 11. Do this 3 times on the breath.

Benefit:

Builds strength and endurance in the legs while allowing the mind to transition into a moving meditation.  Repeat on the other side.
 
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To learn more, visit www.jogawithjana.com.
 












 

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