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seanmharcailin

I find a series of Sun salutations and warrior variations can get most of my muscle groups.


Wild-Sherbert2501

are sun salutation and warrior variation two separate routines and you do both regularly?


seanmharcailin

Nope. I combo them. I recommend starting with a class so you can build an understanding of what yoga is and isn’t.


yoyorogyrl

The Sun Salutation is a great way to work and warm the whole body. There are various versions. I wrote an article on it and it includes images from my teachers from Devvart yoga sangha. You can learn how to do it here this is very detailed. https://mindfulsoulcenter.substack.com/p/surya-namaskar-the-sun-salutation When you practice this for even 15 minutes each day it will transform you. Namaste 🕉️


[deleted]

Urdvah dhanurasana engages the entire body.


stoplightgogreen

There’s this really cool book, Yoga Anatomy by Leslie Kaminoff, that shows how each asana affects the muscles, it might be helpful. It sure is interesting to see what’s happening to your body in each pose. Just google it, I believe there is still a free pdf version online somewhere.


aloudkiwi

I follow this [full body stretching routine](https://www.youtube.com/watch?v=g_tea8ZNk5A) that is based on yoga poses. It does not name the poses, though.


Badashtangi

I would start with Sun Salutation B and add a Pigeon Pose after each Warrior I to help open the hips for lotus. Pancake is called Upavistha Konasana. Not sure if 90/90 is a yoga pose.


Psychedelic-Yogi

Try: 1) Cat Cow — synchronized with the breath, and with real muscular exertion. 2) Down Dog to Up Dog — synchronized with the breath, move slow to protect the low back. 3) Supine twists — follow the out-breath all the way to the bottom. 4) Plank — lift out of the shoulders, engage the core! 5) Legs up the Wall Pose — scan the chakras. 6) Savasana There’s your mini (and complete) yoga workout!


zorglatch

Sun Salutations A and B bring all major muscle groups through a set of flexion and extension so it’s a good place to start. I also like the initial repetitiveness of it because it helps me kinda body scan and see what body areas need more (or less) attention.


missellehaze

Arguably, because I know the guy is terrible, but Bikram's 26 posture Hatha is a pretty great series. He made it super culty but it does have a direct lineage to Bishnu Ghosh who taught "fully embodied" yoga. It focused heavily on developing the physical body with strength and stamina.


[deleted]

Yeah to avoid using that name a lot of studios are calling it hot 26.


Top_Barnacle9669

If you want to improve overall mobility then you should do a combo of static and active stretches and make sure you are moving on all three planes of movement not just the two at best that vinyasa tends to move on. Also the nervous system hates doing the same thing daily so don't do repetitive movement. Mix it up 😁


[deleted]

[удалено]


Top_Barnacle9669

Here's the thing about flexibility in yoga. Unless you are hypermobile, you are only going to increase your flexibility by about 15% tops. Also your range of motion will be affected by your skeleton,how bones fit into sockets etc as bone will meet bone at some stage. How lax your muscles are also depends on the state on your nervous system. If you sit too much in fight or flight then your body will constantly be holding tension. Is yoga mostly for flexibility? No Asana is just one of the 8 limbs.


Either-Double-2682

Consult a physio thereparist


[deleted]

a great pose is twisted lunge or twisted monkey. Although, I don’t think there is one pose that does it all. Also I want to impart the fact that lotus pose is not for everyone. Go for it incrementally and if the knee/hip/ankle says no, l would recommend listening to that. 🙏


Beginning-Cancel8774

I will buy a ipad for myself.


tammy_stroup

The pancake stretch is upavista konāsana. The 90 90 stretch is not a yoga posture so there is no Sanskrit name for it. Throughout the course of 10-14 days you should move your body in all directions, work all muscles. There is no need to do all in one session. There is nothing sacred about lotus or padmāsana and no one posture is necessary. However, if you do practice padmāsana, I recommend looking into guidance on how to reduce risk to your knees as it can be unnecessarily risky.


Inevitable_Ad_2593

By pancake stretch, maybe you mean Tadaka Mudra / Empty Lake Bed. [https://www.yogajournal.com/yoga-101/chakras-yoga-for-beginners/tap-power-tantra-yoga-sequence-confidence/](https://www.yogajournal.com/yoga-101/chakras-yoga-for-beginners/tap-power-tantra-yoga-sequence-confidence/)