4 Fun Yoga Pose Transitions

4 Fun Yoga Pose Transitions

Hello my friends,

this weeks blog it's all about transitions. We all find ourselves transition from an old job to a  new one, from one relationship to the next, from one project to the next, from one meeting to the next, from one to do list to the next, from waking up to going back to sleep. These periods of transition are meant to slow down, take a deep breath and to reflect.

Instead of rushing from one pose to the next in our yoga practice, let's start to slow done and take a look on how we transition from one pose to the other. Let's take the time to turn inwards. Feel your breath, observe your thoughts and once you feel ready, start to transition mindfully and with ease into the next pose.

I broke down 4 Fun Yoga Pose Transitions for you where I invite you to slow done and take a look on how your transition from one pose to the next. Please take the time to turn inwards. Feel your breath, observe your thoughts and once you feel ready, start to transition mindfully and with ease into the next pose. Enjoy and please share below how you felt after.

With Love & a Big Smile, Your VAZA 

 

1. Chair Pose to Forward Fold

Stand in Mountain Pose, inhale, and raise your arms perpendicular to the floor. Keep the palms facing inward. Exhale, bend your knees and find the center of balance in each foot. Try to bring the thighs as parallel to the floor as possible, sending your buttocks behind you, imagine sitting on an imaginary chair. Firm your shoulder blades against the back and send your tailbone down toward the floor to help keep your lower back long. Hold the pose for 30 seconds and build up to 1 minute.

 

Benefits:

 

  • Strengthens the thighs, calves, ankles, arms, and spine

  • Stretches the chest and shoulders

  • Reduces flat feet

  • Stimulates the diaphragm, the heart, and the abdominal organs                       

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Transition into Forward Fold:

Begin to exhale while you start to bend from the hip forward. Keep the knees bent until the tummy comes closer to the thighs and place your hands next to the feet. Release the crown of the head towards the floor and start to relax the neck. Feel free to shake the head from side to side.

Benefits:

  • Stretches the hips, hamstrings, and calves

  • Strengthens the thighs and knees

  • Keeps your spine strong and mobile

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2. Downward Dog to Plank Pose

Coming into Downward Dog plant the hands a bit wider than shoulder-width apart. Spread through the palms, index fingers, and base of the thumb and separate the feet about hip-width apart. Creating an inverted V-shape, start to reach the chest towards the thighs and the tailbone towards the ceiling. Begin to push the floor away from you as you reach the heels closer to the mat (feel free to keep the legs bent if you have tight hamstring muscles). Keep the shoulders open. For beginners, place a block underneath the hands to increase shoulder opening.

Stay in this pose anywhere from 1-3 minutes.

Benefits:

  • Calms the brain and helps relieve stress and mild depression

  • Energizes the body

  • Stretches the shoulders, lower back, hamstrings, calves, arches, and hands

  • Strengthens the arms, shoulders, and legs

  • Relieves menstrual discomfort when utilizing head support (pillow, bolster, or block)

  • Helps to prevent osteoporosis

  • Improves digestion

  • Relieves headaches, insomnia, back pain, and fatigue

  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis

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Transition into Plank Pose:

Inhale and begin to lift up high onto the toes and start rolling forward. Stack each vertebra on top of the other until the shoulders are directly over the hands. Continue breathing and start to push into the hands. Dome up from the space in between the shoulder blades. Lift the sternum up towards the ceiling. Draw the ribs together. Keep lifting your belly button towards the spine. Hold for 3-5 breaths. Rest if you need to!

Benefits:

  • Strengthens the wrist, arms, shoulders, chest, core, and lower back

  • Strengthens the muscles around the spine

  • Builds endurance and stamina

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3. Low Lunge to Half Split

From Downdog lift your right leg up and coil the knee to the nose. Step the right foot with control in between the hands and lower the left knee down to the mat (fold your mat for extra support). Keep the toes untucked. With the next inhale stretch your arms overhead. Face the palms towards each other while keeping the shoulders relaxed. Lengthen through the spine.

Take 3-5 breaths.

Benefits:

  • Hip stretch

  • Stretches the hamstrings, quads, and groin

  • Encourages a full range of motion in the lower body

  • Strengthens your knees

  • Helps build mental focus

Transition into Half Split

From Low Lunge begin to lower the arms back down. Frame the right food with both hands. Start to straighten the right leg and send your hips back. If the floor is too far away, then you can either bring the hands to the hips or place blocks below your palms. Hold for 10 breaths. Rest if needed or step back into Downward Dog. Come into Low Lunge and Half Split on the left side.

Benefits:

  • Stretches the hamstring, thighs, groin, and lower back

  • Great preparation for the full split

4. Warrior II to Half Moon

This is a little bit more of an advanced pose. Please feel free to practice Half Moon with a block below your hand and place your lifted leg with the foot against the wall.

Warrior II

Stepping into Warrior II, take the legs about one leg length apart. Your front foot faces forward. The front knee bends to a 90-degree angle with the knee aligned above the ankle. The back foot is at a 45-degree angle with the heel down. With the next inhale extend your arms out to a T, reaching the front arm forward and the back arm back. Start to gaze over the front fingertips while you relax your shoulders down and away from the ears. Draw the ribs together, engage your tummy slightly, and release the tailbone down.

Benefits:

  • Stretches the hips, groins, and shoulders

  • Opens your chest and lungs

  • Builds stamina and concentration

  • Energizes the arms and legs

  • Stimulates your digestive system

  • Relieves back pain

  • Develops balance and stability

  • Therapeutic for flat feet, sciatica, osteoporosis, carpal tunnel, and infertility

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Transition into Half Moon 

Start to lower your hand to the front foot, either on the floor or on a block. Then step your back foot closer to your front foot. Begin to shift your weight to the front foot and hand. Make sure the weight is equally distributed. Next lift your back heel off the ground, start to stack the hips and shoulders and continue opening through the chest and tummy. Flex your back foot and imagine that you’re pressing the foot into an imaginary wall behind you. Keep the standing leg super strong zipping the inner thigh all the way up. Hold for 3-5 breaths. To come back into Warrior II, start to slow down and lean the weight of your upper body into the standing leg while your top leg transfers back to the mat.

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WANNA LEARN MORE FUN YOGA POSE TRANSITIONS?

THEN JOIN US FOR OUR NEXT WORKSHOP @THECENTERSF