This lower-body focused, all-levels Yoga-Fusion Flow gives you the best of both worlds: our low-impact, bodyweight movements help you to tone your quads, glutes + hamstrings, and our steady flow from movement to movement will help you get that heart rate up. Between our warm-up, quick workout and brief cool-down, you are sure to work up a sweat!
Even if you’re new to yoga, the poses are fused with more traditional bodyweight exercises, and the practice is structured so that it is not necessary you know the poses or their names beforehand. Throughout the practice I offer a variety of modifications intended to meet you and your range of movement. Many of the squats and lunges offered won’t just get your quads, glutes and hamstrings working, but are intended to help you increase your range of motion in your knee joints. By exploring the full range of motion with these movements, you will not just strengthen the surrounding muscles used to support your knees, but you will begin to strengthen the surrounding tendons as well. Strengthening both the supporting muscles and tendons is imperative for maintaining and/or ameliorating healthy knee joints.
Diving a little deeper into exploring healthy knees, the exercises offered throughout this workout will primarily have your knees tracking over your toes. Typically, when you squat or lunge, we are often told to keep the knees stacked over the ankles and the toes visible. However, in your daily movements–like climbing or descending the stairs–our knees naturally track over our toes; we want to access this form and encourage this functional movement with this workout’s movements! My intention for this is to ensure the VMO (Vastus Medialis Oblique)--one of our quadriceps–is engaging; more often than not, when we squat or lunge with the knees stacked over the ankles, it is easy to unconsciously compensate by allowing our outermost quads and glutes to do more of the work. Strengthening the VMO is imperative not just for maintaining knee joint health and proper functionality, but helps us to avoid creating other imbalances in our back and hips. If you’d like to learn more about the function and significance of our VMO, be sure to check out the write-up below the video!
As always, please make this practice your own! Honor your body by taking what feels good, and modifying or skipping movements that cause pain. Please do not force your joints to work a full range of motion before they are ready, or attempt to force your body into any particular pose/shape; I promise that with time and consistency, your strength and range of movement will increase. You are still receiving the benefits of the practice by working from where you’re at today 🙂
I hope that this practice leaves your legs stronger and sizzling! Let me know in the comments below what you would like to see next!
New Plus Workout! Yoga Fusion for the Quads, Glutes, and Hamstrings
You can’t decide between cardio and strength training and you’ve got under 30 minutes. I got you. Let’s go!
Yoga Fusion for the Lower Body
This lower-body focused, all-levels Yoga-Fusion Flow gives you the best of both worlds: our low-impact, bodyweight movements help you to tone your quads, glutes + hamstrings, and our steady flow from movement to movement will help you get that heart rate up. Between our warm-up, quick workout and brief cool-down, you are sure to work up a sweat!
Even if you’re new to yoga, the poses are fused with more traditional bodyweight exercises, and the practice is structured so that it is not necessary you know the poses or their names beforehand. Throughout the practice I offer a variety of modifications intended to meet you and your range of movement. Many of the squats and lunges offered won’t just get your quads, glutes and hamstrings working, but are intended to help you increase your range of motion in your knee joints. By exploring the full range of motion with these movements, you will not just strengthen the surrounding muscles used to support your knees, but you will begin to strengthen the surrounding tendons as well. Strengthening both the supporting muscles and tendons is imperative for maintaining and/or ameliorating healthy knee joints.
Diving a little deeper into exploring healthy knees, the exercises offered throughout this workout will primarily have your knees tracking over your toes. Typically, when you squat or lunge, we are often told to keep the knees stacked over the ankles and the toes visible. However, in your daily movements–like climbing or descending the stairs–our knees naturally track over our toes; we want to access this form and encourage this functional movement with this workout’s movements! My intention for this is to ensure the VMO (Vastus Medialis Oblique)--one of our quadriceps–is engaging; more often than not, when we squat or lunge with the knees stacked over the ankles, it is easy to unconsciously compensate by allowing our outermost quads and glutes to do more of the work. Strengthening the VMO is imperative not just for maintaining knee joint health and proper functionality, but helps us to avoid creating other imbalances in our back and hips. If you’d like to learn more about the function and significance of our VMO, be sure to check out the write-up below the video!
As always, please make this practice your own! Honor your body by taking what feels good, and modifying or skipping movements that cause pain. Please do not force your joints to work a full range of motion before they are ready, or attempt to force your body into any particular pose/shape; I promise that with time and consistency, your strength and range of movement will increase. You are still receiving the benefits of the practice by working from where you’re at today 🙂
I hope that this practice leaves your legs stronger and sizzling! Let me know in the comments below what you would like to see next!
With love + light,
Marina