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What in case your apply flowed just like the ocean? That is the strategy behind Superflow, a motion hybrid that marries the soulfulness of yoga with the ability of browsing and the fluidity of tai chi.
Though components of this move are conventional, the general sequence shouldn’t be. The next “Dogtown and Z-Boys” sequence encompasses a fusion of surf and skateboard maneuvers and basic yoga poses. It’s named for Venice, California, (Dogtown) and the enduring skate boarders of the Zephyr Skateboard Store (Z-Boys). The rise of the Nineteen Seventies skateboard workforce and their influence on the encompassing tradition is chronicled within the 2001 documentary, Dogtown and Z-Boys.
Though components of this fashion move are conventional, the general sequencing shouldn’t be. In Superflow, there’s an idea referred to as hand calligraphy. In contrast to in a typical yoga apply by which the emphasis is on the poses, you aren’t printing however writing in steady cursive. You aren’t simply searching for mechanical precision however self-expression and fluidity in your actions between poses.
The 4 flowing poses that comply with are meant to create a sleek move that will increase your lively vary of movement, bridging the hole between flexibility and mobility. Fairly than passively stretching in a pose, you improve our vary of movement when you are in movement. Kinetic vitality turns to potential vitality, and we recoil and increase again and again.
Let the actions open you as much as your fluid physique. Lose your chattering thoughts in a state of gratitude blended with the main target of samadhi, a state of utter absorption and contemplation.
The Dogtown and Z-Boys Sequence
Be light with your self as you progress by this sequence, pausing or slowing your motion must you expertise any ache or discomfort.
1. Reverse Warrior (Viparita Virabhadrasana)
Intention: To stretch the obliques on the facet physique and the adductors on the internal thigh of the again leg. Consider this pose as a wind-up earlier than you transition into the following pose.
Find out how to: Begin along with your proper foot ahead, proper knee bent, and left foot angled barely inward. As you inhale, prolong your arms straight out out of your shoulders in Warrior 2 (Virabhadrasana II) and flip your proper palm upward. As you exhale, carry your proper arm towards the ceiling in Reverse Warrior.
Bend your proper knee a bit of extra and press it outward as you shift your outer left pelvis backward. Press your proper armpit ahead and as much as intensify the facet stretch earlier than you arch again and gently decrease your left hand onto the again of your left thigh. Think about you’re holding a ribbon in your proper hand that flows again and overhead. If it’s comfy, flip your head to lookup at your right-hand. Open your chest towards the ceiling with out collapsing into the decrease again on the left facet.
2. Skandasana Variation
Intention: To stretch the obliques in a spinal rotation and the adductors on the internal thigh of the straight leg. Consider this pose as a hybrid between Aspect Lunge (Skandasana) and a mute seize, which is while you seize the board between your legs whereas catching air on a surf, skate, wake, or snowboard. I name this pose Mute-Skadasana.
Find out how to: From Reverse Warrior, bend your left knee and produce your proper elbow towards the ground inside your left foot. The decrease your hips sink, the extra you’ll stretch your internal proper leg. In case you can not deliver your elbow to the ground, contact your proper palm to the ground and preserve your proper arm straight.
Attain your left arm as excessive as is comfy as you rotate your chest towards the left. As your left arm reaches overhead, think about the identical ribbon on this hand getting ready to let it lead you into the following pose. The bottom line is to additionally tune into elastic recoil vitality so —you’ll be spring-loaded for the following pose.
3. Layback Lunge
Intention: To stretch the rectus femoris, iliopsoas, obliques, and latissimus dorsi muscle mass. Consider this pose as a hybrid between Low Lunge (Anjaneyasana) and a layback, which is a activate a surf or skateboard by which we generate the torque of a flip to create spray on a wave or a rail slide on a skateboard ramp. Anjaneyasana stretches the entrance physique, whereas the layback lunge provides a facet bend. Specific your pleasure for being alive in a dynamic pose.
Find out how to: Beginning in Aspect Lunge Twist, on an inhalation, bend your entrance proper knee and are available right into a Low Lunge going through the entrance of the mat as you keep on the ball of your again foot. Attain your left hand overhead and to your proper, circling your imaginary ribbon like a reverse karate chop. Press your again left foot into the mat to offer a ahead thrust that’s important to maintain the decrease again compression to a minimal. Convey your proper hand to the ground, a block, or your proper thigh. Earlier than you arch your again, press ahead so you are feeling the stretch throughout your entrance physique.
After your left hand sweeps overhead, consider it holding an imaginary pole. The left hand turns into the anchor level from which the chest and hips press ahead and to the left. Keep in mind, this pose ought to stretch the left facet of the physique, not crush the decrease again.
4. Triangle Pose (Trikonasana)
Intention: To stretch the adductor muscle mass on the entrance leg and the obliques. In contrast to most yoga practices, by which we transfer into Triangle Pose from standing, we construct the pose from the bottom up, beginning with the Layback Lunge.
Find out how to: Provoke the motion out of your left arm as you’re reaching overhead within the Layback Lunge. Exhale as you throw the imaginary ribbon in your left hand ahead and down, following the motion of the left arm along with your physique as you rotate your chest towards the left and produce your head in keeping with your toes. Activate the foot arches, and as your left arm continues to circle up and overhead, straighten your legs. Gaze up at your high left hand and preserve your backbone elongated. Have interaction the muscle mass alongside your left hip and the hamstrings of your left leg as you shift your pelvis backward. As you inhale, prolong each arms alongside your head and flip your proper palm upward. As you exhale, carry your proper arm towards the ceiling.
Proceed these 4 poses in a fluid sequence. When the sample of those actions turns into established, it appears like a perpetual loop that’s each meditative and expressive. Whenever you’re prepared, swap sides and repeat the move.
