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@sonic.co6: Share if u r a Sônia fan!!!

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Tuesday 15 April 2025 00:23:42 GMT
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Strengthen your Core! ⬇️💪 👀..This is a short sequence focusing on core strength to help build the lift, stability, and control you need for advanced yoga postures (including hand/arm balancing poses, transitions, & more). 🤸‍♂️ Focus on proper alignment & engagement. Follow the safety tips below & take modifications if needed. 💜 1. Reverse Plank Leg Lift: Sit with legs extended and hands behind you, fingers pointing forward. Press into your palms and heels to lift your hips into a straight line, chest open. With core engaged, slowly raise one leg, lower with control, and switch sides. Keep hips lifted, protect your wrists by turning fingers out if needed, and bend knees for an easier variation. Strengthens the posterior chain and core, teaching balance and stability while lifting. 💜 2. Table to Downdog Flow: Start in tabletop with toes tucked and hands under shoulders. Press into your palms, lift knees an inch off the floor, and engage your core. Push hips up into down dog, extending one leg high. Keep shoulders strong, spine long, and core engaged as you return with control. Bend the standing knee slightly if needed. Links grounded core activation with upward energy, preparing the body for flowing transitions. 💜 3. Stability Ball Pike Press: Begin in a plank with hands under shoulders and feet resting on an exercise ball. Keep your core tight and spine long. Press hips up toward the ceiling into a pike, rolling the ball in slightly. Option to extend one leg for more challenge. Lower with control back to plank. Move slowly to protect your lower back and avoid letting shoulders collapse. Challenges lift, compression, and control—skills that translate directly into handstands and other advanced postures. ⚠️Stop if you have pain. Always consult your healthcare provider before starting any exercise program. #yoga #mobility #stretching #workoutmotivation #motivation
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