Virtual Yoga: Warrior II Vinyasa

Warrior II Vinyasa

Warrior II Pose > Extended Side Angle Pose
A short vinyasa sequence isolates movement. Learn how to improve flexibility, and correct alignment, by practising two basic poses in the flow style.
Warrior II Alignment: position your knee directly over your ankle. The distance between your feet is about the length of one leg. The hips face forward in the starting position.
Modifications: 1) Use one or two Yoga blocks under your supporting hand if reaching the mat is too difficult. 2) Allow the outer edge of your back foot to lift off the mat.
Modifications: 3) Instead of reaching your arm over your head, bring your arm around your back, allowing it to rest there. 4) Look forward, instead of looking up.
Why Use Yoga Blocks? Using 1 or 2 blocks helps maintain correct alignment. Blocks prevent your body from leaning forward in the Warrior II Pose. Correct alignment improves the ability to breath properly during poses.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Yoga: Downward Dog Vinyasa II

Downward Dog Vinyasa II

Down Dog > Down Plank > Stick > Up Dog > Down Dog

Short Vinyasas Focus On Areas That Need Improvement

This is a short video demonstration of 4 fluid poses: Downward Facing Dog, followed by Downward Plank, into Stick Pose, into Upward Facing Dog, and finishing in Downward Facing Dog. Avoid collapsing shoulders. Keep them neutral and strong.
Modifications: To modify Stick Pose, lean on your thighs.
Benefits: Stretches hamstrings, front of neck. Strengthens backside, arms. Short vinyasas help to improve your overall practice by focusing your attention on areas that need improvement.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: Beginner Bird Dog

Beginner Bird Dog

Instructions: This is a basic core stabilization strength training exercise for shoulder mobility, and core strength. Get onto all fours. Place your knees under your hips, and your hands under your shoulders. Slowly raise one arm up to shoulder level. Bring the the arm down, and repeat the movement on the other arm. Continue alternating your arms.
Instructions continued: Avoid sagging and maintain a steady position. Toes are either curled or uncurled. Uncurled will provide more balance. Perform 10 rounds (1 round is lifting the right and then left arm). Do fewer rounds if you can’t reach 10. Avoid swinging your arms. Move slowly throughout.
Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.
Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practised on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.
Modifications: If you experience discomfort in your knees, use a thicker mat.