Fire Flow Yoga (40 minutes):
- Sun Salutations (5 rounds):
- 5 Vinyasa A flows with Chaturanga variations (low push-ups, dolphin pose)
- 5 Vinyasa B flows with Upward-Facing Dog variations (high plank, wheel pose)
- Core Challenge:
- Plank hold: 30 seconds
- Side plank holds: 15 seconds each side, 3 sets
- Warrior Power:
- Virabhadrasana I (Warrior I): 5 breaths each side, 3 sets
- Virabhadrasana II (Warrior II): 5 breaths each side, 3 sets
- Virabhadrasana III (Warrior III): 5 breaths each side, 3 sets
- Twist and Shout:
- Ardha Matsyendrasana (Half Lord of the Fishes Pose): 30 seconds each side, 3 sets
- Cool Down and Stretch:
- Child’s Pose: 5 minutes
- Savasana: 10 minutes
Check the details below:
Warm-up & Flow:
- Sun Salutations (5 rounds): Flow through Vinyasa A and B, infusing each breath with conscious movement. Spice it up with Chaturanga variations like low push-ups and dolphin pose for extra fire, and explore Upward-Facing Dog with high planks and even wheel pose (if your practice allows) to open your chest and shoulders.
Core Challenge:
- Plank Hold (30 seconds): Ignite your core with a steady plank hold, drawing your navel towards your spine and grounding through your arms and legs. Feel the heat build in your entire midsection!
- Side Plank Holds (15 seconds each side, 3 sets): Sculpt your obliques and side body with side planks, holding each side for 15 seconds and repeating for 3 sets. Feel the burn and build your lateral stability.
Warrior Power:
- Virabhadrasana I, II, & III (5 breaths each side, 3 sets): Unleash your inner warrior with the powerful standing postures of Virabhadrasana. Hold each pose for 5 breaths, feeling the strength radiating from your legs and core.
Twist & Shout:
- Ardha Matsyendrasana (Half Lord of the Fishes Pose, 30 seconds each side, 3 sets): Twist and detoxify your spine with this seated twist, gently pressing your chest towards your thigh and reaching your arm overhead. Breathe deeply and feel the tension melt away.
Cool Down & Integrate:
- Child’s Pose (5 minutes): Surrender to the earth and allow your body to rest and restore in child’s pose. Breathe deeply and let go of any leftover tension.
- Savasana (10 minutes): Lie flat on your back in savasana and allow complete relaxation to wash over you. Visualize the energy you ignited throughout the practice circulating through your body, leaving you feeling refreshed and empowered.
Remember:
- Listen to your body and modify poses as needed.
- Breathe deeply throughout the practice, connecting your movement with your breath.
- Have fun and embrace the fire within!
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