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Provocative Yoga 101

April 25, 2014 3 min read

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Provocative Yoga - 101 - Today's Video:

https://www.youtube.com/watch?v=PRub-DaWXls . See More Yoga Videos - Here . [wobreakdown]  .. Workout Breakdown: . Awkward Pose – The ”3 Part” Bikram Yoga Posture that will Strengthen & Tone your legs ! * Flow from one part to the other with no break, after you have competed all three parts, drop your arms and take a 10 second breather, then, repeat a second set of the pose. Hold each part of the posture for 10 seconds! So 30 sec of flow, 10 sec rest, 30 sec of flow. . First Part: - Stand with your feet 6 inches apart, feet flat on the floor - Raise your arms parallel to the floor, level with your shoulders, palms down, all 5 fingers together. Squeeze your thumbs with the index fingers to fully engage the triceps / biceps. - Take a deep inhale and with your chest up, exhale and sit down so that your thighs (if possible!) are parallel to the floor. Breathe normally. * Throughout the posture, keep 6 inches between your hands, knees, and feet, and with your chest lifted, focus on sticking your butt back so that the weight is in your heels * Hold for 10 seconds, and then press up, keeping your arms there….raise up on your toes for the second part:) . Second Part: - Stand HIGH on your toes, imagine you are wearing 6 inch stiletto shoes:) - Keep your stomach in, and your spine as straight as possible / flat back (this will be challenging, but just do your best! Try not to lean froward:) - Sit down, and again, aim to get your thighs parallel to the floor - Breathing normally, and again, try and hold the pose for ten seconds - Press up and drop your heals to the floor for a moment, but again, keep your arms up! If your arms are burning, relax your shoulders, and just keep squeezing your thumbs with your index fingers to work your arms:) . Third Part:  - Come up on your toes, but just a little bit this time:) - Squeeze your knees and inner thighs tightly together - Take a deep inhale and then exhale as (still with a flat back) you sit down AGAIN. This time, as you go down, think of pointing your knees down and forward slightly. If I put a ball on your knees, it should go rolling right off. - Sit down until there’s about a half inch gab between your hips and heals. Try not to sit on the heals / calf muscles:) This is hard to do, but don’t stress, it will get easier over time! * Hold for ten seconds, then, take an extra deep inhale and as you squeeze your thighs together….press back up. After the third part, drop your arms down and take a ten second break…then repeat!  After you’ve completed the third part of the second set, again drop your arms,  smile, and thank Bikram for this KILLER leg / butt posture :) .


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