Practice Now

Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogapractice #hugs

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Warrior 3 provides a perfect focus for this practice -- leg and back strength, balance, and repetitions to feel the improvement in each cycle.
01:08 Low lunge to runners lunge sequence to open hips and gain hamstring flexibility
04:56 Digasana & Virabhadrasana 3 preparation with blocks
06:14 Utkatasana
06:38 Virabhadrasana 1 to Parsvottansana repetitions
09:00 Utkatasana Chair Pose
09:51 Virabhadrasana 1 to Virabhadrasana 3 Warrior 1 to Warrior 3
12:00 Utkatasana
12:50 Savasana

Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogapractice #strength

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Eccentric, concentric, and Isometric muscular actions are all involved in refining alignment and building muscle strength in yoga postures. In this practice we focus on eccentric muscle contraction in a yoga poses with slight variations to slow simultaneously engage through muscle elongation. 00:38 High lug repetition of bending back knee
02;20 Slow movements toward squat
03:08 Knee plank slow movement to mat
03:26 Baby cobra repetitions
04:20 Plank with slow and steady move to mat
04:36 Pulsing and lifting in cobra
05:05 Kneeling to move toward ustrasana in this variation
07:08 Tricep pump to move to purvottanasana
08:08 Bridge walk/inch out
09:40 Bridge with towel slide
11:11 Savasana

Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogapractice #yogastrength

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Seated half sun salutes with lunges and modified triangle and side angle poses which will invigorate you as you prepare your legs and spine for everyday movement. An accessible and safe way to start your day.
00:23 Cat/ Cow seated variation
01:19 Seated half sun salutation
03:48 Crescent lunge - back leg knee bent to. straighten back leg
05:40 Leg leg seated forward bend to side stretch
06:40 Seated variations of Virabhadrasana 2 to Goddess warrior to Parsvakonasana
08:22 Triangle Pose chair variation
09:44 Utkatasana - chair pose variation
11:38 Sucirandrasana - twist variation
13:17 Hip flexion, seated padangustasana
14:12 Seated forward bend
14:38 Savasana


Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #chairyoga #morningyoga

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If the weather is hot, you will need to practice poses that keep you cool. Start with child's pose then stretch the side body before easy forward bends, backbends and twists.
00:28 Childs Pose and then lengthen side body moving to right and left
03:02 Low lunge to runner's stretch - 3 X each side
04:41 Sukhasana to side body stretch and forward bend
06:54 Parighasana variation
08:23 Cobra to Ardha dhanurasana variation
11:38 Child's pose with moves to both sides
12:40 Ardha Matsyendrasana to seated forward bend
14:55 Supported shoulder stand
17:45 Savasana


Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #morningyoga #cooldown

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Post travel, if you are over-heated, your feet are swollen, or you just need a rejuvenating break, Viparita Karani is the pose for your mini-break.
00:40 Hamstring stretch - legs straight up wall or slightly bent
01:04 Hip flexion
02:12 Baddha konasana at the wall
03:17 Half happy baby
04:28 Supta Padangustasana
05:38 Sucirandrasana (figure 4) variation at the wall
07:22 Viparita Karani
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #hipmobility #hamstringstretch

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These accessible moves start seated, move to lunges, then back to seated and supine for a practice that supports pelvic and leg muscles.
00:28 Seated pinwheel pose with bowing gesture
02:21 Dandasana to butt walk
04:14 low lunge with length to side body to prepare for twist with a downward dog sandwiched between the moves
08:13 Standing on one leg - figure four or standing sucirandrasana variation
10:16 Squat
10:48 Agnistambasana - fire log pose
13:28 Baby Cradle
14:59 Purvottanasana
15:48 Sucirandrasana
17:58 Savasana



Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #hipmobility #yogaforbeginners

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Your breath will shift your attitude, focus to alignment & muscular engagement will put commitment & focus back in your practice. When you feel as if your practice has plateaued -- and we have all been there multiple times, just finding one aspect to shift your practice will make a world of difference.
01:08 Tadasana, Urdhva Hastasana, Adho Mukha Svanasana
02:20 Plank to Baby Cobra to 3 legged dog
03:15 High Lunge to twist
04:28 Short dog twist
05:30 Dhanurasana
06:10 Thread the needle
07:03 Ustrasana
08:00 Hamstring and outer hip stretch
09:15 Ustrasana
09:37 Dog to Utkatasana
10:08 Virabhadrasana 2
12:13 Forearm dog to lifting one leg
13:00 Baby cobra to dhanurasna
13:40 Trikonasana
15:25 Squat
16:00 Gomukasana legs to forward fold and supine
19:05 Supta Baddha Konasana
19:28 Savasana


Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogapractice #breathing

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Engage to expand more fully starting with side body stretches and engagement of the spinal muscles and moving to hip flexion and extension, with quad and hamstring stretches incorporated as well.
00:33 Side body stretch interlaced fingers overhead
01:38 backbends to forward bends
02:15 Seated cat/cow
03:48 Hip flexion to hamstring stretch and quad engagement
04:38 Sitz bone balance - navasana chair variation
04:48 Utkatasana variation with for leg engagement and strength
05:28 Wide leg forward bend with a twist
06:14 Flow from Virabhadrasana 2 Sarvangasana & Goddess warrior
08:18 Triangle on the chair
09:50 Cycle feet with hip flexion
10:20 Combo quad and hamstring stretch
11:24 Chair Sucirandrasana
13:08 Savasana
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #chairyoga #gentleyoga

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