Lowers the long-term risk of falls and acute movement injuries. Pro-Tips for Optimizing Your Training Session
Every structured yoga sequence begins and ends with deliberate breathwork. Deep, rhythmic breathing activates the parasympathetic nervous system, lowering cortisol levels and preparing the muscles to stretch safely without tensing up. 2. Spinal Mobility and Core Stability
But what exactly is this routine? Why has it captured the attention of home practitioners? And how can you integrate it into your weekly schedule? This article breaks down everything you need to know about the Katerina Hartlova 23/11/12 Joga sequence, its benefits, and a step-by-step guide to performing it correctly. Katerina-Hartlova 23 11 12 Joga Exercise With S...
| # | Sanskrit Name | English Name | Duration (Breaths) | |---|---------------|--------------|--------------------| | 1 | Adho Mukha Svanasana | Downward-Facing Dog | 5 breaths | | 2 | Uttanasana | Standing Forward Fold | 5 breaths | | 3 | Ardha Uttanasana | Half Forward Fold | 3 breaths | | 4 | Phalakasana | Plank Pose | 30 seconds | | 5 | Chaturanga Dandasana | Four-Limbed Staff Pose | 15 seconds | | 6 | Urdhva Mukha Svanasana | Upward-Facing Dog | 4 breaths | | 7 | Virabhadrasana I | Warrior I (Right side) | 5 breaths | | 8 | Virabhadrasana II | Warrior II (Left side) | 5 breaths | | 9 | Trikonasana | Triangle Pose | 6 breaths | | 10 | Paschimottanasana | Seated Forward Fold | 8 breaths | | 11 | Setu Bandhasana | Bridge Pose | 6 breaths | | 12 | Savasana | Corpse Pose | 5 minutes |
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Instuctional sets like the one mentioned often follow a standard progression:
Stand on one leg, with the other foot resting on the inner thigh. Engage your core, arms by your sides or in prayer-like gesture, and focus on a point in front of you. And how can you integrate it into your weekly schedule
Remember, yoga is not just about the poses but also about your breathing and being mindful of your body. Always listen to your body and modify poses as needed to prevent injury.
: Combining physical movement with specific breathing techniques to promote relaxation.