We are not going to need any additional material, or machine, only our body, and we will learn how we can gain strength and muscular endurance through some Yoga poses, yes, yes, you have read well, Yoga. We will learn the different variations of the known poses called, Warriors, in Sanskrit, Virabhadrasana.
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Now is the time to introduce new things to your workouts, to try, to vary routines, in this pre-season moment, the work of gaining muscular endurance and tone are really important to be able to build a strong base. Do you accept the challenge? Let’s go warriors! (scroll down for Spanish version)
Before starting, I must make it clear that I am not a Yoga instructor, but I do practice from time to time attending classes. The first times were in the United States, and I was amazed at everything that can be worked through the different disciplines. I assure you that she left exhausted from the classes. On the other hand, as an Instructor of Bodybalance (collective class program of Less Mills ), strength work from a bipodal position is one of the biggest and most intense in this sessions.
I have always talked about the importance of strength-endurance work and toning , as a basis for the rest of the sports that are practiced, especially for runners or those who practice triathlon . Sometimes one focuses only on training those disciplines, leaving strength work forgotten as well as stretching, and yet they are fundamental to having a well-prepared body, as well as avoiding possible injuries.
Today we see an option of force work in isometric, without the need to use machines or weights. As I said, as a Bodybalance Instructor (sessions that combine movements from different disciplines such as Pilates, Tai-Chi, Ballet and Yoga), one of the hardest sequences of this session is undoubtedly the Standing work, based on the poses of the Yoga Warriors.
So, challenge your body with these simple movements that will make your legs stronger, in addition to reinforcing the mobility of the hips and pelvis .
At all times, the back should remain neutral, and think about lengthening , growing up looking for a harmonious and elegant posture. The feet must remain in contact with the ground, the shoulders relaxed, and the range or amplitude of movement, without forcing it, adapting to the level of each one.
What benefits will we find with these movements?
- Improve postural alignment (remember the post of the importance of posture when running )
- Increase the mobility of the ankle, knee and hip joints (essential in the corridors).
- Stretch the lumbar area, alleviating possible discomfort.
- Stretch and tone the muscles of the lower train.
1. Starting point: WARRIOR 2 pose
From a neutral position, with feet to the width of the hips, elongated and neutral column, (always the body upwards and the feet in direct contact with the ground), we will open the right leg and flex it until it forms a 90º angle. The movement starts from the hips. The left leg remains extended, and the extended arms extend, parallel to the ground.
Execution : The hips should remain open and the spine aligned, trying to increase the depth of movement, while lengthening the spine (from the coccyx to the crown). We will work with the phases of breathing:
– when inhaling , we open the rib cage and try to oxygenate the muscles;
– When exhaling , slowly and slowly, we will try to increase the depth of the flexion.
We will keep this position around 45 seconds, to do the job on the other side.
To change from side to side, the right foot is turned to the front, and it is the left foot that is turned pointing to the left, then, the left leg is flexed to form a 90º angle.
At the beginning, we can repeat a couple of times, trying the second, go deeper by working the quadriceps.
When you feel strong, we can move on to the next variation.
2. EXTENDED SIDE WARRIOR
From the previous position we will extend the trunk towards the leg that we have flexed , forming a line with the leg that is extended. For this, we will help each other with our arms, which extend, wanting to touch the ceiling. We will extend the entire body, from the left heel (extended leg), to the fingers. The feet, continue firmly on the floor, strong ankles and phalanges of the outstretched feet.
In this pose, we continue working with breathing and depth, while we open stretch the intercostals, lengthen the back, and strengthen it.
It is important to keep the cervical area relaxed as well as the shoulders. If looking at the hand that extends upward causes tension, you can turn it and look down.
EXTENDED GERRERO OPTION
At first, this pose will be very demanding, and therefore, it is not necessary to force, to the detriment of losing a good alignment. In this way, you can place the right forearm on the right thigh, keeping the trunk extended to that side, and the arm extended toward the ceiling, trying to maintain an open position, opening the ribs (stretching the chest).
EXECUTION OF EXTENDED WARRIORS:
- When exhaling, we will flex from the hips and we will take the trunk towards the leg that we flex.
- When taking air, we will rotate the shoulder closest to the ceiling outwards, to have an open position, connecting with the back.
- The foot of the extended leg, remains firm, pushes to the ground.
- The coccyx always down, while our spine lengthens.
- Relax the muscles of the face and breathe quietly.
3. GUERRERO AL SOL
To finish this standing force work sequence, we can perform the last variation from the previous positions.
With the legs in the same position, the hips open, the coccyx pointing to the floor and elongated trunk with arms extended and relaxed, this time, we will greet the sun.
To do this, the trunk returns to the vertical position , helped by the arm that extend upwards (as if you wanted to touch the ceiling). Lengthen your spine, open the lungs, and exhale, try to lower a little more. Eye, with supporting the weight too much on the back leg.
I imagine that many of you will be thinking that this is simple, and well executed, it is, however, I bet that many of you are not aware of the enormous work that is done with these poses, and I challenge you to do so. I assure you it burns, and a lot.
My recommendation is that you try it, you will see that with something so simple, the work and the results are really extraordinary; As I always say, less is more, and this is a good proof of that.
Thanks for reading me. I hope you liked it. To me it is one of the sequences that I like the most because of how I feel the work in my legs and trunk.
Have a good week. Kisses a thousand.????
POWER YOGA
Hello my friends , It’s Wednesday, the weekend is almost here, and the warrior rest is waiting for you. Precisely today we will train the strenght of lower body legs in a different way but very effective and I assure you that will make all the muscles involved will burn .
No additional material neither machine are needed , but our bodies , and learn how we can gain strength and muscular endurance through some yoga poses. Yes, you ‘ve read correctly , Yoga. We will learn different variations of the well known poses called Warriors (Virabhadrasana)
Now is the time to introduce new things in your workouts, try to vary routines, at this point of pre – season preparation. Gaining muscle strength and tone are really important to build a strong base. Do you accept the challenge? Let’s go warriors !
Before we begin , I must make clear that I’m not Yoga Instructor, but occasionally I practice attending classes . The first few times were in the United States , and I was amazed of all that can work across different Yoga disciplines. I assure you that I was exhausted after each session.
As BodyBalance instructor ( Less Mills classes ), the strenght work from bipodal , position is one of the most intense in this session .
I’ve always talked about the importance of strenght, endurance and toning training , as the basis for all other sports played , especially for runners or those who practice triathlon. Sometimes you only focus on training these disciplines , leaving forgotten work force and the stretch , yet they are essential to have a well trained body , and avoid potential injuries.
Today we see an option to work in isometric , without using machines or weights . As I said, and Instructor BodyBalance ( sessions in which movements of different disciplines such Pilates , tai – chi, ballet and yoga are fluently combined ), one of the toughest sequences of this session , is undoubtedly the standing work , based on the poses of the Yoga Warriors .
So challenge your body with these simple moves that will make your legs stronger while improving hips mobility pelvis strengthened.
At all times, the back must be neutral , and think of lengthening , thinking in growing from your base. The feet must remain in contact with the ground , relaxed shoulders , and range of motion, without forcing it , adapting to each level .
What benefits will you find through these movements ? • Improve postural alignment (remember the post about the importance of posture when running) • Increase joint mobility of the ankle , knee and hips (fundamental for runners). • Stretching the lower back , relieving any inconvenience . • Stretch and tone the muscles of the lower body.
1 Starting pose: WARRIOR 2 – Virabhadrasana 2 From a neutral position , with feet to the width of the hips ,elongated and neutral column (always the body up and feet in contact with the ground ), we will open and bend right leg to an angle of 90 °. The movement starts from the hips . The left leg remains extended and outstretched arms extending parallel to the ground.
Execution : The hips should remain open and spine aligned , trying to increase the depth of the movement, while lengthened column ( from the coccyx to the crown ). Work with the phases of respiration :
– By breathing, we open the rib cage and try to oxygenate the muscles ;
– Exhale , slowly and leisurely way , try to increase the depth of the bend, the range of motion.
Keep this position about 45 seconds and then chnge to the other side.
To change from side to side , turn right foot forward, left foot and which turns pointing to the left , then the left leg is bent to an angle of 90 °.
At first , we can repeat a couple of times , trying the second , deeper . Engage the quads and sink the hips a little lower.
When you feel strong, you can move to the next variation.
2 EXTENDED SIDE WARRIOR
From the previous position we are going to extend the torso towards flexed leg , forming a line with the leg that is extended. To do this, we will help with arms , which must be extended too.
Extend throughout the body, from the left heel ( leg extended) to the fingers . The feet remain firmly on the ground, strong ankles and phalanges of the foot extended .
In this pose , we continue to work with the breath and depth , while the intercostal open stretch , lengthen the back and strengthen it .
It’s important to maintain the cervical area and shoulders relaxed. If you feel stress by looking at the celiling, you can rotate it and look down .
OPTION to EXTENDED WARRIOR
At first, This pose will be very demanding, and it’s THEREFORE not Necessary to forced it , at the expense of losing a good alignment. Thus, you can place the right forearm on your right thigh , keeping the trunk extended to that side, and the arm extended to the ceiling , trying to maintain an open position , opening the ribs ( stretching the chest ) .
EXTENDED WARRIORS EXECUTION : • As you exhale, bend your hips and bwnd the body to flex the leg . • When you take a breath , we will rotate – open the shoulder and chest , to have an open position , connecting to the back. • The foot of the extended leg stands, pushes down . • The coccyx always down , while column lengthens. • Relax your facial muscles and breathe quietly.
3 REVERSE WARRIOR
To end this sequence of strength work standing , we can make the last change from previous positions .
With legs in the same position , open hips, tailbone pointing down and elongated body with arms outstretched and relaxed this time, greet the sun. For them, the trunk returns to the upright position , aided by the arms Extending upward ( as if you wanted you touch the ceiling ). Lengthen your spine , open your lungs and exhaling wing , trying to lose a little more engaging your quads.
There’re two other warrior poses, buy we can start trying the above mentined ones, can’t we?
At this point, I imagine that many of you will be thinking that this is simple; it’s true, but it’s also very demanding and well executed , it’sa great lower body workout.That’s why I cahllenge you to practice them.
My recommendation is you to try , you will see how something that seems so simple gives great results.Don’t forget that less is more.