Dynamic Flow Yoga by Chalean Extreme
Package contents: mat, weighted hand gloves are optional (the modifier does not wear them). Gloves are those that only cover the thumb and two fingers (ring and middle). Halen points out not to wrap the thumb so that it has full contact with the floor and hand (wrist-bracelet-type scales can be replaced with gloves).
This workout belongs to Chalean Extreme’s second deluxe “fat burning” series and takes 38 minutes Sports Stretching / Yoga Workout (gives names to yoga but has a sporty feel with the addition of dynamic movements mainly for the arms (impulses) paired with static hold and legs) with Chalen and four background machines (three women, one man) Chalen is really soft on this workout, gives clear instructions and shape pointers (detailed so you can visualize it, and points to several shape pointers with background machines, but it does most of the workout) and provides modifications The pace is fluid, there is no rush or like there was too much time devoted to each exercise (good pace) and there is a good variety of exercises in the workout (more challenging and varied than the Chalene Extreme basic workout) set stretch / yoga “reload” due to exercise sequence) There is not much advanced In high level postures (or more challenging ones with balance and the need for great flexibility), Warrior 3 and the chaturanga push-up are probably the hardest exercises in this workout.
The length of time is perfect, I don’t care about an hour long yoga or stretching. I think Chalen did a great job with this workout, I feel like it is one of the best yoga / stretching workouts that BB has produced. I’m not a yoga fan at all (I prefer sports stretching), and I really enjoyed this workout (easy to follow w / a variety of exercises, but not too many and not too many reps to be boring).
Exercises
Mountain pose
Arm swing (overhead)> add prayer pose> arm swing and fold (hinge at hips, back flat, arms drop to the floor and cross, then swing to the side), return to starting position> hinge forward on flat back hips and touch with the fingertips of the floor (or shins)
Ragdoll: From a flat back and hinged hips, bend your knees, head relax forward, curl up into a standing position, arms extended overhead.
Chair Move: Hands sweep overhead, then sweep back into chair pose, then sweep overhead, hold chair pose.
Fan and Fold: From chair pose, straighten your legs, pivot forward with a flat back, hands touching the floor> extend the leg position, lace your toes together at the back of the body and lift over your back, lower your head (not in line with the back)> put your hands on your back to rest and rise to a flat back> slide your hands down to your ankles and hold.
Frog and Fan: Alternating between bending the legs and placing the elbows on the inside of the knees w / prayer arm posture w / fan posture> flexing and straightening the legs in a fan posture.
Downward dog: w / bent knees> alternate heel press in position> board position> child’s pose.
Swipe and circle: From baby pose, swing your arms up over your head and circle back to move your upper body off the floor (bent knees stay flat on the floor)> round back and swing your arms down to return to baby pose> alternate the two positions.
TRICEPS Push-ups (knees and toes demo version)> plank> Warrior 1 with the lower body (arms not in the air, but to the side of the body)> arm swing (overhead) and legs straightening> lower to the lunge position of warrior 1 with both arms to the sides> alternative positions.
Warrior 2> swing your arm (overhead) and straighten your legs> lower to Warrior 2’s lunge position with both arms to the sides> alternate positions.
Moving Fan: Warrior 2 isometric lower-body grip with arms sweeping up overhead and down to cross in front of the waist> Warrior 2 isometric lower-body grip.
Triangle> add arm impulses (one arm): the upper arm reaches 90 degrees and 3 small impulses in the center of the body return to its original position.
Pyramid> Pyramid and flight: arms pulsate up to the sides (3) and return to the floor (side of the legs)> runner’s lunge> plank> chaturunga push-up> up dog.
Repeat the sequence on the left side, starting with Dogs w / Down.
Down Dog> Plank> Triceps Dips and Side Planks (do 3 reps of push-ups, then one rep of the side plank, then one rep of each exercise, alternating the sides for the planks).
Plank> Chaturanga> Up Dog> Down Dog.
High lunge (hands to the side of the body or hands on the hips, wide leg stance)> fold and swim (in a high lunge position, hinge at the hips with a flat back, alternate both arms swinging back, then forward).
Warrior 3> Mountain Pose> Spread and Flexion.
Repeat the sequence on the left side, starting with w / board> chaturanga> dog> dog down.
Plank> Chaturanga> up dog> down dog> High lunge> add arm sweep and impulse (3, side impulse)> warrior 2> add arm sweep and impulse (3, side impulse)> right angle> add arm impulses (3 )> Runner’s Lunge.
Repeat the sequence on the left side.
Plank> Chaturanga> Up Dog> Child Pose.
Swimming: recommends using a folded towel to place a pillow under your thighs. Lying with hands in legs in a wide stance, alternating isometric grasp of one arm and opposite leg, single repetitions> 3 impulses on each side.
Flex and extend: supine position with ankles crossing the back with knees and quads off the floor and pull both elbows back for an isometric hold> extend arms and legs> alternate positions> rapid impulses> baby pose.
Final relaxation (guided meditation / breathing): take off gloves, lie on your back with your hands resting on your abs> lift your arms away from your body, rest at your sides with palms facing up, rotate your legs to a wider position> bend your knees in circles (in both directions ).
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Course Features
- Lectures 0
- Quizzes 0
- Duration Lifetime access
- Skill level All levels
- Language English
- Students 145
- Assessments Yes
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