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HW 30DYC: Day 29 Fluid Power Flow
Fluid power flow vinyasa is related to the 1st, 2nd and 3rd chakras. During these exercises, the goal is to move your body fluidly just like water moves fluidly. You initiate the movement towards a pose / asana and from there you let the other body parts traill along. In doing this, take the freedom to make a detour, and explore the movement freedom of your body on the way towards the pose. Let the energy of the 2nd chakra flow (i.e. creativity, joy of life and element water, rather Yin energy)! To keep your balance or to be able to give a lot of movement freedom to one body part, you’ll need to stabilize other body parts. This is where the energy of the 1st (grounding) and 3rd (inner strength, joy) chakra come in. Both chakras are more Yang. From a grounded body, allow your limbs to move with freedom and joy. Put a smile on your face and enjoy yourself during this joyful yoga work-out!
The pose I have chosen to describe is the Fluid Boat pose variations.
This exercise can be adapted to any level thanks to the leg and upper body variations. The legs are moved around bent (easier) or stretched (harder). The lower to the ground the legs go, the more difficult it gets. Symmetrical movements can be controlled easier. Asymmetrical leg movements are more playful, but al little harder to do. (and stabilise your pelvis and trunk) Legs can be moved in all directions. It is important to tighten the abdominal muscles, back muscles and stabilize the pelvis while continuing to breathe. Chest breathing is the way to go here. Do you want extra challenge? Go for variation 3 with leg and arm movements 🙂
Variation 1: Trunk and arms make full contact with the ground so that there is maximum stability in the upper body. Hands can be placed under/along the pelvis to further stabilize the pelvis. Tighten your inner abdominal muscles well (pull your belly button in/down) before lifting your legs. Also during the exercise, make sure that your lower abdomen stays flat (m. transverse abdominus, m. obliquus abdominus and m. rectus abdominus are active) and doesn’t pop out (only m. Rectus abdominus active)
Variation 2: Lower back rests on the ground, tighten your abdominal muscles by pulling your belly button inward, this will stabilize your lower back and pelvis. The rest of the torso makes a 20-30degree angle with the ground. You lean on your forearms and hands. Actively press your elbows and forearms into the ground to activate and stabilise your shoulder girdle. Avoid hanging in your shoulders.
Variation 3: Boat pose, The entire torso makes an angle of 45-70 degrees with the ground abdominal and back muscles are well tightened and stabilize the pelvis and torso. Arms are extended in the direction of your knees parallel to the ground. Try to lengthen your neck by moving the crown of your head lengthwise away from your spine and slightly retract your chin. This way you can avoid locking your neck muscles and breath.
I love this creative abdominal and leg exercise because I have protruding vertebrae that are very painful during abdominal exercises like sit-ups. During this static dynamic abdominal exercise, I do not suffer from this 🙂
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1 Reply
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This is so thorough !! You’re an amazing teacher goddess 💖🙏💖
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