Yoga Fusion is a blend of Yoga asanas and Pilates exercises.
Complete 3-4 rounds of Surya Namaskar (sun salutation) to warm and mobilise the body.
Rest in Savasana for 1 minute between each asana or link each posture to develop muscular strength and endurance.
Chaturanga Dandasana
Maintain a strong neutral spine throughout. Strongly contract uddiyana and moola banda to support the spine.
Exhale – lower the chest to the floor. Inhale – return
Adaptations: If a neutral spine cannot be maintained place the knees on the floor.
To progress this posture, extend one leg.
Santolanasana (plank position)
Maintain a strong neutral spine throughout. Strongly contract uddiyana and moola banda to support the spine. Lift the quadriceps muscles away from the kneecaps, send the heels away from the body and draw the shoulders away from the ear. Hold for 5 breaths.
Adaptation: If a neutral spine cannot be maintained place the knees on the floor.
To progress this posture, extend one leg.
Side variation
Move directly into the side variation or rest between each posture. Repeat on the opposite side. Focus on maintaining a straight line through the body by lifting the hips.
Adaptation: Rest the knees on the floor.
Dolphin pose
From a kneeling position, clasp hands, forearms resting on the floor. Draw the shoulders away from the ears throughout this posture.
Lift the hips and straighten the legs as you would for down facing dog. Hold for 5 breaths. Gently contract uddijanna and moola bandha thoughout.
Dolphin push up variation
Inhale – move the torso forward, keeping the spine straight.
Exhale – return. Variation: knees on the floor.
Standing front raise
Maintain a neutral spine and pelvis position throughout this exercise. Keep the core of the body strong by gently tightening around the waist, lifting the pelvic floor and flatten the space between the pubic bone and naval.
Exhale – raise the arm.
Inhale – lower
Repeat 5-10 times each side.
Rest in Balasana (child’s pose) to finish.
