March 18th, 2014 | By | 263 Comments

Bikini Season Yoga | Part Two A Beach Body Yoga Session with Resident Yoga Instructor, Jennifer Lowe

IMG_1447-645
The search for strength and body awareness (with a confident beach body as a welcome side-effect) continues with resident yoga instructor, Jennifer Lowe. Read on for Part Two of her Bikini Season Yoga Series (See Part One Here)…

IMG_1311
CHAIR POSE |
Utkatasana
The Pose:
Start in Samasthiti, standing with your feet together and your hands together in front of your heart. Bend your knees and lift your arms over head. Keep the weight back into your heels and point your tail bone towards the floor. Squeeze your inner thighs together and engage your core. Keep your chest lifted and your shoulders soft. Hold for five to ten breaths.

The Modification:
Separate your feet hips width distance apart.

The Benefits:
Strengthens thighs and glutes

The Vinyasa:
Utkatasana Squats:
Inhale: Chair pose, bend your knees and lift your arms.
Exhale: Samasthiti, straighten your legs and bring your hands together at heart center.
Repeat 10 times
IMG_1430
WARRIOR THREE |  Virabhadrasana III
The Pose:
Start in Samasthiti, standing with your hands together in front of your heart. Balance on your right foot. Step your left foot back one foot, heel lifted and toes on the floor. Begin to lift your left leg up as you lower your chest. Work towards bringing your left leg and chest parallel to the floor, creating a capital T shape with your body. Keep your hips square to the floor and your chest slightly lifted by squeezing your shoulder blades together. Hold for five to ten breaths. Repeat on the other side.

The up level:
Straighten your arms in line with your ears

The Benefits:
Tones core, back, glutse, thighs, and calves
Increases balance and focus
Increases flexibility in hamstrings

The Vinyasa:
Single Leg Squats: Start in Warrior 3
Inhale: bend your standing leg
Exhale: straighten your standing leg
Repeat 10 times on each side

 

IMG_1608
CRESCENT LUNGE |
Anjaneyasana
The Pose:
Start in Samastihi, standing with your hands together at your heart center. Step one foot forward. Bend your front knee, to stack your knee above your ankle. Lift your back heel off of the floor, and point all ten toes straight forward. Square your hips straight forward and length your tailbone towards the floor as your draw your belly button in and up towards your spine. Extend your arms over head.

The Modification:
Bring your feet closer together

The Benefits:
Improves balance
Strengthens core and legs
Increases flexibility in quads and hip flexors

The Vinyasa:
Crescent Lunge Lunges: Start in Crescent Lunge with your hands at heart center.
Inhale: bend your back knee to hover one inch above the floor.
Exhale: straighten both legs.

*Helpful Hint*
To help with balance, squeeze your inner thighs together and press down through your big toe of the front foot

Up the level:
Inhale: bend your back knee to hover one inch above the floor.
Exhale: one leg mountain pose (come up to standing on your front foot, bring your back leg up to hip height. Bend your knee 90 degrees).
Inhale: step back into your lunge with the back knee hovering above the floor

REALLY Up the level:
Inhale: bend your back knee to hover one inch above the floor.
Exhale: one leg mountain pose and twist your upper body towards your lifted leg
Inhale: step back into your lunge with your back knee hovering above the floor

 

IMG_1534
YOGI BICYCLES

Lie on your back, lift your feet off of the floor, and bend your knee 90 degrees. You should just barely be able to see your toes peaking up over your knees. Interlace your fingers behind your head.

The Benefits:
Strengthens core

The Vinyasa:
Inhale: lift your shoulders off of the floor.
Exhale: twist your upper body, bring opposite elbow to opposite knee, straighten the other leg and hover your heel two inches above the floor.
Inhale: come back to center with your knees together and your shoulders lifted.
Exhale: twist to the other side. Straighten the opposite leg
Inhale: come back to center with your knees together.
Repeat 25 times slowly

Up the level:
Straighten your legs


IMG_1471
ABOUT THE AUTHOR:
From a very young age Jennifer has been passionate about movement. She came from a very athletic background. She was a gymnast, swimmer, and spring board diver growing up. From these sports she gained body awareness, physical and mental strength and flexibility which made the transition onto the yoga mat seamless and natural. Jennifer has been practicing yoga since 2007. Jennifer connected not only with the physical aspect of the yoga practice, but also with the mental, energetic, and spiritual aspects as well. Jennifer has studied a wide variety of styles of yoga. She completed her 200 hour teacher training with CorePower Yoga in 2011, where she developed challenging and dynamic vinyasa flow classes. The following year she completed her 500 hour teacher training with the Soul of Yoga in Encinitas, CA. She studied with master teachers; Brian Dorfman, Leslie Kaminoff, Tim Miller, and Nischala Joy Devi. The new found knowledge from the 500 hour training inspired Jennifer to work one-on-one with individuals, especially with specific needs, incorporating a more gentle and therapeutic approach to help people heal themselves. She has combined elements of each style to create truly unique and mindful classes. Her classes are accessible and inspire growth to all levels.

To schedule a session with Jennifer or view her class schedule visit: www.jloweyoga.com

* Pictured: Basta Surf Bikini
* Get in Gear: Shop Mens Performance Boardshorts | Womens Fitness Apparel
* Check out more fitness posts

Thank you for visiting the Swell blog. Visit us on www.facebook.com/swell for more exclusive fan offers, giveaways and more.
Posted by | See more posts from | About the author