1 Hour Advanced Yoga Flow - Arm Balances & Inversions

Introduction

This tutorial offers a comprehensive guide to an advanced yoga flow focusing on arm balances and inversions, inspired by the 1 Hour Advanced Yoga Flow video by Kassandra. It aims to improve balance, stability, and coordination through various standing poses and transitions. Whether you are looking to enhance your practice or explore new challenging poses, this step-by-step guide will help you navigate the session effectively.

Step 1: Prepare Your Space and Mind

• Find a quiet space where you can move freely.
• Keep a yoga block nearby for support.
• Begin seated in a comfortable position (cross-legged or on your knees).
• Close your eyes and focus on your breath, aiming to lengthen your inhales and exhales.
• Set an intention to practice mindfully without rushing through the poses.

Step 2: Warm Up the Body

• Cat and Cow Pose:

  • On your hands and knees, alternate between arching your back (inhale) and rounding your spine (exhale).
  • Repeat several times to warm up the spine.

• Side Bends:

  • Inhale and reach both arms overhead, then exhale to bend to the right and left, stretching the sides of your body.

Step 3: Downward Facing Dog

• Transition into Downward Facing Dog by curling your toes under and lifting your hips up and back.
• Paddle your feet and engage your core, breathing deeply for 3-5 breaths.

Step 4: Standing Poses to Build Balance

• Eagle Pose:

  • From standing, cross your right thigh over your left. Bind your arms at 90 degrees.
  • Sink your hips and hold for several breaths before transitioning to the next pose.

• Warrior III:

  • Unwind from Eagle Pose, extend your right leg back as you hinge forward at the hips, keeping your arms at your heart or reaching them forward.

• Crescent Lunge:

  • Step your right foot back into a lunge. Lift your arms overhead, deepening the lunge with a slight backbend.

Step 5: Arm Balances

• Crow Pose:

  • From a squat, place your hands shoulder-width apart and lean forward, resting your knees on your upper arms.
  • Engage your core and lift one foot off the ground, then the other, holding for a few breaths.

• Headstand:

  • Use a wall for support if needed. Interlace your fingers behind your head, place the crown of your head on the mat, and lift your legs straight up.

Step 6: Flow Through Standing Poses

• Dancer’s Pose:

  • Grab your right foot with your right hand and extend your left arm forward. Kick your foot into your hand as you lean back slightly.

• Standing Pigeon:

  • Cross your right ankle over your left thigh and bend your left knee, keeping your chest lifted.

Step 7: Cool Down and Stretch

• Pigeon Pose:

  • Bring your right knee behind your right wrist, extend your left leg back, and fold forward for a deep stretch.

• Transition back to Downward Facing Dog and repeat Pigeon on the left side.

• Shavasana:

  • Lie back, allow your body to relax completely, and observe your breath for a few minutes.

Conclusion

In this session, you explored various poses that challenge balance and stability, including arm balances and inversions. Remember to approach each pose with mindfulness and patience, allowing your body to adjust to the challenges. As you continue your yoga journey, consider integrating these practices into your routine to build strength and confidence in your abilities. Happy practicing!