![]() ![]() What is Hatha Flow Yoga? Definition and Origins Plus, paying attention to your breath helps slow it down to promote a sense of calm and quiet in a similar way to building mental strength.Discover the origins and principles of Hatha Flow Yoga, improve flexibility and reduce stress, learn breathing techniques, and find tips for successful practice. The focus on your breath develops the mind-muscle connection, helping to create an awareness of your body and improve your posture. However, research in the Journal of Physical Therapy Science shows that yoga also builds awareness of body alignment, contributing to better posture - from flexibility in the ankles and a lengthened spine to the release of tight muscles and awareness of how we hold our bodies. Yoga's focus on breath and mindfulness aids in stress relief, and according to a study published in the International Journal of Preventive Medicine, yoga has a positive impact on those suffering from stress, anxiety, and depression. What are the benefits of these yoga stretches for beginners? Camel and Bridge pose gradually stretch your muscles, while Child's pose and Savasana finish are designed to make you feel calm before you return to whatever you're doing next. Segment 8: Closing sequence and final relaxationĪfter completing the main yoga flow routine, it's time to let your body relax, unwind, and lower your heart rate. It's time to repeat these standing and sitting poses from earlier but on the other side, so if you started with your left foot forward before, begin with your right foot ahead of you this time. Segment 7: Standing and sitting poses (second side) ![]() The previous segment warmed up the muscles around your core and abs, and these four poses will focus on this area, challenging and strengthening your mid-body muscles to improve your balance in class and make everyday tasks like walking and lifting easier. These two positions will begin to activate your core, the muscles around your stomach responsible for balance, and stability, and connect your upper and lower body before you specifically target these muscles in the next segment. You'll do these on one side, then repeat them later in the session on the other side. This section focuses on poses you do while standing and sitting, so it's important to keep your weight balanced and in your heels for stability as you move between positions on your feet. Segment 4: Standing and sitting poses (first side) It's a fluid series designed to build heat, increase flexibility, and connect breath with movement. This sequence includes Mountain Pose, Forward Fold, Halfway Lift, Plank, Chaturanga, Upward Dog, and Downward Dog. Inhale as you arch, and exhale as you round. Start on all fours with your knees on the ground and seamlessly move between arching your back (cow) and rounding your spine (cat) to increase flexibility and mobility in the spine. ![]() Take a minute to perform cat-cow stretches. You want to spend a few moments connecting with your breath and setting your intentions. ![]() Sit crossed-legged on your mat, and give your mind and body time to settle into the space and prepare for the flow ahead. You can follow along with Lee's demonstrations as she guides you between poses, or practice your technique with her video, and then use the sequence listed below to take things at your own pace. It's important to focus on your breath as this will help connect your mind and body, and it helps reduce stress and creates a sense of calm that'll help you wind down before bed or start the day on a positive note. Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors By submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. Elevate your everyday with our curated analysis and be the first to know about cutting-edge gadgets. Subscribe now for a daily dose of the biggest tech news, lifestyle hacks and hottest deals. Upgrade your life with the Tom’s Guide newsletter. Get the BEST of Tom’s Guide daily right in your inbox: Sign up now! ![]()
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