A yoga teacher shares 4 things to avoid during flow

Here in 2022, boutique fitness is something of a given. Even for those who prefer to work out at home, cult-favorite studios like Rumble, Peloton and Y7 remain accessible thanks to on-demand online offerings. And a big part of what makes these classes so satisfying is knowing that you’re being led by the best of the best. Whether you prefer boxing or barre, who better to train you than a professional in that category, right?

The same goes for learning what No do while you exercise. While certified personal trainers and physical therapists can suggest general movements and habits to avoid, it’s especially motivating to get advice from someone who fully understands the specific modality you choose.

With that in mind, we are here today to focus on yoga. To help you get the most out of her vinyasa, Y7 yoga instructor Jo Murdock shares the top four things she never once he steps on your mat.

4 Things I *Never* Do While in a Vinyasa Flow

1. I don’t add chaturanga until half

As a refresher, chaturanga is essentially a plank held at the bottom of a pushup. Like the classic push-ups, the chaturanga activates the entire body, but especially the shoulders. That’s why Murdock hopes to incorporate movement into his flow. “I know my shoulders aren’t warm enough to hold me up, so I’ll do a plank for a few breaths and then roll onto my stomach,” he shares.

2. I do not allow negative conversations.

Although the name itself may imply a simple and relaxing practice, a vinyasa flow can actually be quite difficult. As such, it helps to be your biggest cheerleader on the mat. “If I don’t have good balance or I’m having trouble breathing and I start to get frustrated,” Murdock says, “I’ll pause and review my internal monologue and make sure I’m motivating myself and celebrating just for getting on the mat today. “

3. I don’t move until I’m ready

Many vinyasa classes are accompanied by music, and as a result, the movement follows the beat. That said, Murdock says to never let it dictate the pace of your flow. “I never move to the next pose until I feel ready,” she says. “It’s easy to want to keep up with the pace of the room and move as fast as the teacher teaches, but it won’t benefit my practice if I’m not grounded and listening to my body first.”

4. I don’t scan the room

Murdock reminds us how beneficial it is to stay in tune with ourselves. “I avoid looking around while I flow; I found that it makes me anxious in my practice and that it makes me a little self-conscious about what I need at the time,” he shares. “I like to add my own variations to support my body, and if I look around, sometimes I start to feel like I’m the student not listening, when really I’m listening, I’m just listening to my body. first and the teacher second.”

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