Calm Stress and Boost Energy With This CorePower Yoga Flow
Experience the body-and-mind benefits of this invigorating workout. (Photo: Getty Images)
Have you ever thought of a yoga routine like a rock song — a crescendo of intense postures that peaks and then flows back down to a blissful end?
That’s the rhythm of this energizing routine, specially created by Austin, Texas CorePower Yoga instructor Timea Chemez for a series of events hosted by Yahoo Health at South By Southwest, the annual music, film, and interactive conference-slash-festival-slash-citywide party taking place this month.
The classes, led by Chemez and accompanied by a live DJ, will be held on the roof-top deck of Austin’s Brazos Hall on March 15, 16, and 17 to help festivalgoers renew and recharge amid the chaos. If you happen to be in town, you can find more info here.
Not attending SXSW? Don’t sweat it. We’ve also laid out each step of Chemez’s invigorating, beginner-friendly yoga routine below, so you can find your center on the craziest of days no matter where you are.
How to do the workout: Perform each pose for the recommended number of breaths, inhaling and exhaling slowly and deeply. Do each exercise one after the other, then repeat the series two to three times.
1. Plank
(Photos courtesy of CorePower Yoga)
How to do it: Begin at the top of a pushup position with your wrists directly under your shoulders and feet hip-distance apart. Your body should form a straight line from your head to your heels. Pull your belly to your spine and engage (tighten) your thigh muscles. Press your hands into the floor as you push your heels back.
Hold for three to five breaths.
Why it rocks: From the way you sit at your desk to your posture as you run, “a happy, supported spine and core is a great foundation to everything in your life,” Chemez says. “The plank is a very simple exercise that’s also challenging and transformative.”
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2. Simple Sun Salutation (Warrior 2, Extended Side Angle, Reverse Warrior)
The next exercise consists of three moves seamlessly linked together in what’s called a flow. This is a good flow for beginners since your lower body remains in the same position throughout the sequence.
How to do it:
Warrior 2 (above): Take a big step forward with your right leg. Bend your right knee and lower your hips so that your right knee is above your ankle. Keep your left leg straight. Turn your left foot outward so that your foot is flat on the mat. Line up the center of your back foot with your front heel. Stack your shoulders over your hips. Reach your right arm in front of you and your left arm behind you. Hold for three to five breaths.
Extended side angle (above): Keep your legs in the same position. Bend at your waist to place your right forearm on the inside of your right thigh. Reach your left arm straight up. (Make it easier: Rest your right forearm on top of your right thigh.) Hold for three to five breaths.
Reverse warrior (above): Keep your legs in the same position. Spiral your arms so your right arm reaches toward the sky. Rest your left hand near your left thigh. Straighten your torso so your upper body is perpendicular to the ground. Hold for three to five breaths.
Repeat the three moves on the opposite side. That’s one flow.
Beginners: Do one to two flows, slowly.
Experienced yogis: Do one flow slowly, adding a high plank at the end of the series. Then perform two flows linking your breath to your movement. Follow this pattern: inhale warrior 2, exhale extended side angle, inhale reverse warrior, exhale high plank.
Why it rocks: A flow increases your heart rate and forces you to focus on your breathing as you move between the poses. “This is a great place to really let go of the things going on in your mind and connect your body and breath,” Chemez says. And holding the lunge position throughout the flow is a great strength challenge for your thigh muscles.
Related: Fitness Hack: Master These 4 Moves For A Full-Body Workout
3. Horse
Take a wide stance with your heels about four feet apart. Turn your toes out about 45 degrees (more if it feels OK). Bend your knees to lower your hips as far as you can. Your knees should be directly above your ankles (adjust your feet if needed).
Hold for three to five breaths. Each time you repeat the workout, try to sit a little lower.
Why it rocks: The pose works your inner and outer hip flexibility, relieving tension in these chronically tight spots. You’ll also build strength in your inner thighs, glutes (butt muscles), and core.
4. Tree Pose
Begin standing with your hands in a prayer position at your heart. Pick up your right foot and shift your weight to your left leg. Place the bottom of your right foot against your inner thigh (pictured), calf (easier), or ankle with toes on the mat (easiest). Brace your core to help keep your body stable. Note: Place the foot above or below the knee — not on it — to protect the joint.
Once you find your balance, hold for five breaths. Repeat on the other side.
Why it rocks: It’s impossible to worry about anything else when you’re trying not to topple over. “Tree pose and other balancing postures have a good way of clearing your thoughts because you’re so tuned in to your body,” Chemez says. The pose also improves flexibility in the knee, ankle, and hip joints.
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