Broga® 7-DAY CHALLENGE #brogauk #nikogeoyoga DAY 3: From the Broga® sequence “Back and Twists”, comes the “Chair to twisted lunge” Instructions 1. Come into Chair pose (Utkatasana) and hold for 5-8 breath. Stand in Tadasana (3 sets) 2. Come into Chair pose and twist to the right. Hold for 5 breaths. Step into lunge and keep twisting on right side for 5 breaths. Step forward. Stand in Tadasana. Do the left side. (3 sets) 3. If your thighs are not on fire, add more sets or try twist variations: Opening arms or taking binds. Steps: 1) Stand in Tadasana with toes and heels touching. As you bend the knees sweep hands down and inhale the arms forward and up. Bring armpits to face one another and shoulder blades back down. 2) Keep palms facing one another, as if the arms are magnetised. Breathe and widen through chest and collarbone sending your shoulders back in space. 3) Bring weight back towards your heels and sit deeper. Aim to bring knees over ankles one day and thighs parallel to floor. Keep thighs actively drawing towards one another, or down wide apart. 4) Tilt your pelvis, engage your tummy and try to bring the upper body back slightly. Allow the tailbone to shoot down towards the floor, as you lift and lengthen through the upper body, finding length through the side waist, not through your shoulders. 5) Add twist by hooking left elbow on the outside of your right knee or outer right thigh. Bring both knees in line. Create space in your tummy by pushing the belly button in and up towards the spine. Push the elbow into the knee, use your core to lift your left side of your stomach off your right thing, twist and open your chest. Draw the shoulders down and away from the ears and send them back in space. Aim to bring thumbs of your prayer towards the middle line of you torso. 6) Add lunge by looking down towards your right foot, focus on the right foot, gently life the left foot off the floor, find your balance and step that left foot back in space. Find your lunge, find your balance and then straighten the back leg, keep pushing the left heel towards the back wall. Refine as you did in your twisted chair in step 5. 7) Bring your gaze towards the front of the mat. Step the left foot forward to meet the right. As you inhale come to centre, lift the prayer up as you straighten through the legs. Find your Tadasana. 8) Release left foot down, release right foot down. Bend knees and draw them to your chest. 9) Next set, bring knees together and heels wider than mat width and gently rock the knees from side to side to release any tension, Benefits Utkatasana strengthens the thighs and ankles, while toning shoulders, gluts, hips, and back. It stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet. Utkatasana also stretches the shoulders and opens the chest. It tones your digestive organs and heart. Holding this pose for several breaths increases the heart rate, stimulating the circulatory and metabolic systems. It builds a lot of heat in the body. Practicing Utkatasana also builds endurance and stamina, while toning the nervous system. Yoga classes. Benefits include: • Strengthens the ankles, thighs, hips, calves, pelvis , lower back and spine • Stabilizes the knee joints • Stretches shoulders and chest • Stimulates the abdominal organs • Opens and stretches diaphragm, and heart • Reduces flat feet • Balances the body and brings determination in the mind Broga® 7-DAY CHALLENGE #brogauk #nikogeoyoga Challenge Summary 7 days. 7 short videos. 1-2 exercises each. Some high-intensity core strengthening. Some stretching. Get out what you put in. Share on Facebook, Twitter, Instagram etc.) your experiences with hashtags #brogauk #nikogeoyoga @brogauk @nikogeoyoga @Matt_miller_tv Challenge Details Every day I’ll be posting a short video (safe, fun, and accessible for all) Broga® workout video. Simply complete the workout, share it with friends and write “done” (or something more personal and interesting) in the comments. Or even better post pics or your own videos showing yourselves doing the moves! There is a small prize for one of you so keep posting using the hashtags above. It’s not about how good you look doing it. It’s about trying! Have fun with it and see what changes you can make with short workouts over the course of a week! See if you can invest those few mins each day and then maybe on the last day combine them all in an hour-long workout! See more at: http://www.broga.uk.com/ Broga Fitness Bootcamp and Teacher Training If you like Broga®, the next Fitness Bootcamp and teacher training certification course starts in 2 weeks! Still time to either gift yourselves a hell of a week to lose weight and built up muscle, stamina and endurance, or to train and certify to teach broga. Guest teachers include leading sports figures and Olympic athletes! Check more details on: http://www.broga.uk.com/#!bootcamp-teacher-training/c1yuz