It’s Week 5 of Our Summer Series – Yoga!

Posted on March 5, 2024

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It’s Week 5 of Our Summer Series – Yoga!

Welcome to Week 5 of our Summer Series! This week, superstar Flex yogi Victor Chau impresses with the first of four weekly yoga sequences, designed to stretch, open, strengthen and stabilize your entire body, so you can stay fit and healthy during the holidays.

Next Monday, tune in for Victor’s Sun Salutations Series A, a natural progression from this week’s sequence.

Throughout all these yoga series, move slowly, engage your core and ideally, utilize ujjayi breath throughout. Here’s an easy and quick example of how to get the breath right.


Finally, the following list explains how this series can help body and mind. Flow through it once, twice or several times:

Child’s Pose – calms body and mind and gently stretches the lower back, massaging and toning abdominal organs and stimulating digestion.

Cat/Cow – Improves spinal flexibility and abdominal strength. Keep the neck long (think of it as a natural extension of the spine). Continue for 5-10 breaths and after your final exhale, return to a neutral spine.

Begin your Vinyasa series flow:

Cobra – opens the chest and strengthens the core. This popular pose aligns the spine and invigorates kidneys and nervous system. To modify, increase the elbow bend to avoid straining, or walk hands further forward. 

Downward Dog – Calms the brain and helps relieve stress, energizes, stretches shoulders, hamstrings, calves, arches, and hands, Strengthens the arms and legs, improves digestion and can relieve headache, insomnia, back pain and fatigue

Push Up – Builds upper-body, chest, shoulder, back, tricep, bicep and forearm strength. Similar to a plank, it really works the core. Remember to distribute the force of the move evenly throughout your body. Pull that core in! Breathe.

Cobra – Try to flow slowly back down into your cobra. Feel free to release into child’s pose or savasana (corpse pose, lying on your back, arms open by your side, feet slightly apart, eyes close. Breathe normally) to finish this sequence.

NB: As always, if you are a beginner and/or are recovering from an injury, please modify the poses to suit your body’s needs, or consult your doctor beforehand.

Are you a yoga teacher? Do you want to stand out from the crowd? Join Victor in the flesh at his unique Weekend Mentorship Workshop.

September 1 and 2, One Island South.

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