Journal Yoga

Dikarenakan rutinnya melakukan latihan yoga membuat saya harus membiasakan diri membuat journal yoga mingguan. Kebetulan kali ini lagi rajin, yang ada saya list beberapa gerakan yang menjadi menu latihan saya.

Gunanya membuat journal yoga mingguan ataupun bulanan agar saya tidak bosan dengan gerakan yang itu-itu saja. Seperti misalnya dalam membuat atau menentukan menu makanan harian. Sama hal nya dengan olahraga. Agar variasi gerakan menjadi lebih berwarna dan juga menentukan bagian otot mana saja yang menjadi titik tolak kita, menjadikan journal yoga sangatlam membantu.

Berikut ini beberapa gerakan yang menjadi menu dari journal yoga saya:

Asthanga Yoga – Nadi Shodana (Intermediate Series/2nd series)

  • Surya Namaskara A, 5 rounds
  • Surya Namaskara B, 5 rounds
  • Trikonasana
  • Parsvakonasana
  • Prasarita Padottanasana A,B, C, D,
  • Hasta Padangusthasana and Parsvasahita
  • Salabhasana A, B, C
  • Dhanurasana
  • Parsva Dhanurasana
  • Tstrasana
  • Laghuvajrasana
  • Kapotasana A and B
  • Headstand
  • Plow Pose
  • Fish Pose

 

pose yoga copy

Surya Namaskara B (Complete)

  1. Samasthiti (Tadasana)
  2. Awkward Chair Pose – Utkatasana
  3. Standing Forward Bend – Uttanasana
  4. Flat Back
  5. Four Limbed Staff Pose – Chaturanga Dandasana
  6. Upward Facing Dog – Urdhva Mukha Svanasana
  7. Downward Facing Dog – Adho Mukha Svanasana
  8. Warrior I – Virabhadrasana I
  9. Four Limbed Staff Pose – Chaturanga Dandasana
  10. Upward Facing Dog – Urdhva Mukha Svanasana
  11. Downward Facing Dog – Adho Mukha Svanasana
  12. Warrior I – Virabhadrasana I
  13. Four Limbed Staff Pose – Chaturanga Dandasana
  14. Upward Facing Dog – Urdhva Mukha Svanasana
  15. Downward Facing Dog – Adho Mukha Svanasana
  16. Flat Back
  17. Standing Forward Bend – Uttanasana
  18. Awkward Chair Pose – Utkatasana
  19. Samasthiti (Tadasana)

 

pose yoga-1 copy

 

8 Replies to “Journal Yoga”

  1. I am 5’4″ and I weigh around 125 lbs. I have lost about 10 lbs in the last month and I am happy with that. However, I can’t get rid of the “pooch” under my belly button. I am doing yoga poses and crunches. I can feel the muscles pulling, but I’m not seeing any results. I had a c-section 6 years ago and have heard they make this area harder to flatten. I do my workouts at home with Wii Fit and home equipment. If you know any good “moves”, please let me know. I’d like to see a small difference by March, as I am going on vacation and will be in a bathing suit. Thanks!!

    1. Honestly, I can not answer your question, because I am not fitness trainee or sport expert . for me personally, living with exercise, healthy food and manage my stress is more important than just lose weight. 🙁

Tinggalkan Balasan