Power yoga for thighs and calf muscles

Power yoga for beginners and intermediate.

Get those strong and toned legs with these easy but extremely effective exercises.

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Yoga warm up part II (neck, shoulders and waist)

Neck Movements

Precautions : 

These neck movements should not be performed if suffering from low blood pressure, high blood pressure, vertigo or cervical spondylosis. 

Benefits :

Releases tension, heaviness and stiffness in the head, neck and shoulder.

Stage 1 

Sit in vajrasana or sukhasana, or you can also do it standing. Hands resting on the knees in chin mudra. Exhale and slowly move the head forward and try to touch the chin to the chest. Then inhale and move the neck back as far as comfortable. This is one round. Repeat it for 5 times and do not strain. 

Stage 2 

Relax the shoulders exhale and slowly bend the neck to the left bringing the left ear close to the shoulder without lifting the shoulders. Then bend the neck to the right and bring the right ear close to shoulder. Touching the shoulders is not necessary. So do no strain. Repeat this for 5 rounds.

Stage 3 

Exhale and gently turn the head to the right. Chin should be in line with the right shoulder. Then slowly turn it to the left. Do not strain and practice this for 5 times.

Stage 4

Close you eyes and rotate the head clockwise in a slow smooth circular movement 5 times and repeat the movement anti clockwise 5 times. Do not strain. 

Shoulder Rotation 

Place the fingers of the left hand on left shoulder and fingers of the right on right shoulder. Rotate both the elbows in a large circular motion. Try to touch the elbows in front of the chest on the forward movement and ears while moving up. Practice slowly 5-10 times clockwise and 5-10 times anti clockwise.

Waist rotation 

Stand with the feet more than shoulder width apart. Put your hands on waist and move it in a large circular motion for 8-10 times. Now move it 8-10 times anti clockwise.

Yoga warm up Part - I (Wrist, arms and legs)

Namaste friends, 

This quick 5 minutes warmup class will give you toned arms and legs. Before you start your yoga regime you need to bring your body to workable temperature. 

Even if you do not do any workout, this warm up is a must to keep your muscles flexible and strong. 

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Strengthen your core/abs with this yoga practice

Hello friends,
Welcome to Vruksh Yoga. This video is about working on our core muscles. These practice will strengthen your abdominal muscles, digestive system, lower back and hip joint.

Precautions:

• Do not practice if you are suffering from high blood pressure or severe back injury.
• Keep the rest of the body including head flat on the floor.
• Do not strain. 
• Do not lift hips off the floor.
• This is a more strenuous practice.
• Keep the legs together and straight throughout the practice.

Stage 1 - 30 degree Raised legs

Lie down in the starting position. Palms will remain flat on the floor.
Left the legs up to 30 degree and hold it for 30 seconds.
Slowly lower the legs back to the ground.


Stage 2 - Raised legs pose

Remain in the same position.
Raise the legs up to 90 degree and then slowly lower the legs to the floor.
Repeat this for 10 times.

Stage 3 - Cycling

Raise the legs bend the knees and bring the thigh to the chest. Raise the legs completely then lower them in forward movement. Bend the knees and bring it back to the chest. This is one round. Practice it for 5 and then reverse the same 5 times.

Stage 4 - Leg kicks

Raise the legs bend the knees and bring the thigh to the chest then kick the legs completely in forward movement. Practice it for 10 times.

Stage 5 - Legs rotation

Raise the legs 20 degree from the ground and keep the knees straight then rotate the entire legs in clockwise in a large circle as comfortable. Rotate 3 times clockwise and 3 times anti clockwise.