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Summer of Core Day 15: Spinal Balance Flow

We are nearly halfway through our month of core. I hope you are feeling a difference! I know I am feeling stronger and more aware of my abs during yoga and other activities.

Today we’re going to have some fun optional flows for Spinal Balance, which we worked to fine tune yesterday.

So take that well-aligned Spinal Balance and let’s get to work.

Flow Option 1: Alternate sides with breath

  • Inhale to a solid Spinal Balance on one side.
  • Exhale return to all fours.
  • Inhale, switch sides.
  • Exhale return to all fours.
  • Repeat for three to five rounds.
  • Rest in Child’s Pose.

As you move through this flow, keep your breath flowing long, and stretch out your movement to match that long breath. Try to keep your hips stable and your core engaged. Extend through your heel and your fingertips to get long on your inhale.

Flow Option 2: Knee-to-Nose Crunch

  • Inhale to a solid Spinal Balance on one side.
  • Exhale and pull your knee to your elbow, meeting near your belly button, arching your back.
  • Inhale, extend to Spinal Balance.
  • Exhale, return to all fours.
  • Switch sides.
  • Repeat three to five full rounds.
  • You can make this more challenging by continuing on one side for three to five reps, then switching sides.

Flow Option 3: Sunbird

  • Inhale to a solid Spinal Balance on one side.
  • Bend your extended leg so your foot is facing the ceiling.
  • Inhale, lift your foot straight up to get into the glutes.
  • Exhale bring your knee to your elbow.
  • Inhale and extend, keeping your knee bent and foot toward the ceiling.
  • Repeat on one side three to five times. Switch sides.

Flow Option 4: Leg & Arm Reach

  • Inhale to a solid Spinal Balance on one side.
  • Exhale, reach your extended arm and leg out to opposite sides simultaneously.
  • Inhale, return to Spinal Balance.
  • Repeat on one side for three to five reps. Switch sides.
  • Try to keep your back flat and your torso immobile as you move your limbs in and out.

Rest in Child’s Pose.

Katy Mangan demonstrates each variation on the flow in this video.

Thanks Katy for the great demo! Katy is often in the morning flow and power classes, a dedicated student and a talented storyteller. She regularly collaborates with instructor Dawn Justice for a restorative yoga and storytelling class at Soul. It’s a real treat!

Have fun with today’s options. You might string them all together into one long flow, or take breaks between the series. These are great flows to do in the morning, as they are energizing and get the cardiovascular system going. Enjoy!

~ Shoshana

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About Shoshana Hebshi

I write about what interests me, which could be anything from a scrap of mossy wood to a revolution. Mom to twins, Californian living in the American Midwest, wife of fledgling physician and the daughter of an Arab and a Jew.

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