Good weather is coming and we all want to look good. Do you need to tone your legs and buttocks but without suffering or crushing yourself to exercise? We We have found an ideal workout that you can do from home to get your legs in shape: power flowan activity from Blue Bamboo Studio, which will also provide you with strength and stability.
The Power Flow sessions that we propose are taught by Julia Mawi, Navakaraṇa Vinyāsa teacher in Barcelona. In her classes, designed with a lot of body awareness, you will be able to discover and gently play with your limits. AND They are perfect for strengthening legs and buttocks, which will also help you feel strong (want to see more strength exercises?) and flow better in longer yoga sequences if you practice it at all.
Power Flow sequence to tone legs
Next We show you photo by photo the Power Flow sequence proposed by Julia Mawi, from Blue Blamboo Studio, to tone legs and buttocks. To do it you only need music and a yoga mat:
1/ Utkatasana or Chair Pose
We stand at the beginning of the mat. We take air.
Inhaling, we raise our arms up and join palms.
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As we exhale, we begin to bend our knees, and close our biceps against our ears. We go down to the Utkatasana or chair position and stay there for 4 breaths.
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We go down and inhaling we lengthen the back
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Upon expiration, we fold, squeeze thighs, stay 3 breaths.
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Repeat the same with the other leg.
2/ Second sequence
We rest the fingertips under the shoulders while we lift one leg.
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As we exhale, we lower the leg until we support it.
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We reposition and put the opposite leg at 90º, while the other is well stretched and up. As we inhale, we raise our arms to ear level. We kill this posture for 3 breaths.
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Repeat the same with the other leg.
3/ Third sequence
Again, in front of the mat. Supporting one of the feet strongly on the ground as support.
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The other one that is not supporting you, go raising it little by little.
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As you inhale, bring your knee up to your chest as far as you can.
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Grab your knee and bring it as close to your chest as you can. Hold for 3 breaths.
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We open the hips, moving the knee to the side. Hold 3 breaths.
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Once the breaths are done, we place the sole of the foot on the inside of our leg. Strong abdomen, squeeze buttocks. 3 breaths.
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Now, arms up and leg stretched out in front. Hold 3 breaths.
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Without touching the ground, like a pendulum, bring your leg back.
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And we go down with control.
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Repeat the same with the other leg.
You know Blue Bamboo Studio? This online platform has hundreds of videos to get your body moving and get it off the wheel of stress and haste: programs for all levels of mobility, yoga from scratch, restorative yoga, programs for pregnant women, work to strengthen the back, hypopressivemeditation, fitness and even classes to do inside the office.
