WEARING – ADIDAS SPORTS BRA // ADIDAS SUPERNOVA TIGHTS // ADIDAS RUNNING RACER-BACK TEE
I LOVE this weeks dynamic move, inspired by Steffy & Cat, it combines some of my favourite stretches and exercises… the downward dog, planks, push-ups, heel-to-ceiling then knee-to-nose… All brilliant moves that work a variety of areas. During my yoga practice I have been working hard at keeping my movements with my breath so little ‘flows’ such as this one are perfect, plus it’s harder than it looks, packing a real toning / core strengthening punch!
Please note that I am in no way a yoga instructor (or even a yogi!), this is just a little something that I like to do myself and find that it really works. If you feel any pain at all you should stop and seek advice from the relevant health care professional.
- Begin in your downward dog, take a few moments to get comfortable, bend each knee and really breathe into it. I take this time to calm myself and focus on nice deep, measured breaths. /// Little note – During downward dog you should aim to have your hands and feet further apart than I have in the pictures above. I started with them too close together and had to do a little hop into my plank. Ideally the whole flow will be done with hands and feet staying in the same place. To check that you are positioned correctly do a few repetitions of downward dog > high plank > downward dog. When you can transition between these moves without having to jump and slide into position, you’re good to go!
- Now on the inhale, kick your right heel towards the ceiling, really focus on keeping the raised leg straight. I try to really stretch it out and engage my glutes and hammies for a bit of extra burn!
- Exhale and bring your knee to your nose.
- Inhale and kick the leg high again.
- Exhale and come down into your high plank, hold for one beat, don’t rush the pose or your breath.
- Go down into the push-up position, keeping elbows close to the body and pointing backwards. Stay in time with the breath and hold for a beat.
- Now exhale and push up into your high plank.
- Andddd inhale… back into downward dog.
- Repeat on the other side.
You can do this for as long as you like, just try to keep each movement slow, steady and with the breath. It should be as relaxing as it is hard! 😉
If you need something to listen to and also to help add a little time structure to your yoga practice you could listen to this mix that we made that will easily take you through 60 minutes of yoga or gentle strength and stretching, finishing up with 10 minutes or so of blissful relaxation.
If you try this be sure to let me know what you think!