The Lucas Sequence.
My brother asked me to put together a yoga sequence he could do in 15 minutes that focused on hips, quads, calfs, hamstrings and glutes. He’s never done yoga before so I’ve made sure each pose should is accessible for beginner yogi’s. I unfortunately don’t have a mic to talk through the poses, so instead, I’ve made sure the focus of the pose pops up where necessary, and I need you to feel it in your body. You’ll also see the reason why yoga is such a great stretch, by going over the same muscles again and again, we get deeper each time.
Have a towel handy, we’ll use it as a strap!
I’m going to give you some things to remember before you begin.
1. Connect to your breath. Elongate your inhale’s and exhale’s to about 3 in, 4 out throughout the whole sequence, and notice if/when your breath changes. Try not to let the poses take you out of your breath.
2. Do not overstretch, use your breath to take you deeper. In most sports we’re taught to push, push, push – go hard or go home. In yoga it’s different. You go to your edge in a pose, the place that feels just bearably comfortable, and then once you’re there, you use your breath to take you deeper. The point is to surrender to every pose, and to learn to trust your breath and your body. Your breath will never take you further than your body can handle.
3. Yoga pain should feel like good, stretch pain. If you ever feel crunch pain or ‘tweak’ pain, either reduce your intensity level or come out of the pose. Pain is a messenger for both good and bad in the body, and its up to you to learn which is which!
4. Any time you practice a backbend (even the low intensity types) focus on engaging ALL your core muscles to take it out of your lower back. If you feel it in your lower back, reduce the intensity and focus on building strength instead of deepening your back bend.
A standard yoga class in at least 75 minutes, so we’re trying to get a lot done here in 15. If you have longer, simply hold the poses longer and allow your breath to take you deeper. If you want to practice the poses individually, a good measurement for how long you should hold it for a deep stretch is 10 elongated breaths. Start at your edge and let your breath do the work from there.
I hope you enjoy the playlist, it’s all his favourite songs!