Yoga Sequence of the Day with Yogi Nora Season 1 Episode 2 Oblique Flow

In this episode of Yoga Sequence of the Day with Yogi Nora, named Oblique Flow, viewers are presented with a yoga sequence focusing on working the oblique muscles. The obliques are located on either side of the abdomen, running diagonally from the lower ribs to the pelvic bone. Strengthening these muscles can improve posture, balance, and stability, as well as aid in digestion and provide support for the lower back.

The episode begins with Yogi Nora guiding viewers through a brief warm-up, incorporating gentle twists and stretches to prepare the body for the more dynamic movements to come. She emphasizes the importance of listening to one's body and taking breaks whenever necessary, emphasizing that yoga is about tuning in to oneself rather than pushing oneself to attain perfection.

The first oblique-focused pose presented is Side Plank, also known as Vasisthasana. Yogi Nora provides modifications for beginners, such as lowering the bottom knee to the mat or keeping the hand on the hip rather than reaching it up towards the sky. She also shows variations for more advanced yogis, such as lifting the top leg or transitioning into Side Plank with a Tree Pose variation. Proper hand and foot placement is emphasized, as well as engaging both the core and glutes throughout the pose.

Next up is a dynamic sequence that Yogi Nora calls "Oblique Roll-Ups." Starting in a seated position with the legs extended, viewers are instructed to begin rolling down one vertebrae at a time, twisting to one side as they reach the bottom. They then roll back up to seated, twist to the opposite side, and repeat on both sides for several repetitions. Yogi Nora notes that this movement serves to not only work the obliques but also help stretch the hamstrings and lower back. Modifications such as using the hands to support the roll-up or bending the knees can be utilized if needed.

The episode progresses to a lunge variation known as Revolved Lunge. Beginning in a low lunge position with the back knee down, viewers are instructed to twist the torso and bring one hand to the knee while reaching the opposite arm towards the sky. Variations such as lifting the back leg or adding a bind with the hands are offered for more experienced practitioners. Yogi Nora emphasizes utilizing the breath to deepen the pose, inhaling to lengthen through the spine and exhaling to twist deeper.

The final pose of the sequence is a challenging one: Firefly Pose, or Tittibhasana. This arm balance requires not only a strong core and upper body but also significant flexibility in the hamstrings and hips. Yogi Nora provides several prep poses for viewers to work on before attempting the full expression, such as Malasana or Garland Pose, and Navasana or Boat Pose with a twist. She also emphasizes the importance of engaging the core deeply and keeping the gaze lifted to avoid tipping forward. Modifications such as only lifting one leg or using blocks under the hands can be utilized as well.

The episode closes with a brief cool-down and savasana, allowing viewers to integrate the work they've done and rest deeply. Yogi Nora reminds everyone to come out of the pose slowly and mindfully, taking their time to re-enter the world around them. This episode of Yoga Sequence of the Day with Yogi Nora offers a challenging and engaging sequence that focuses on strengthening the obliques while also incorporating elements of flexibility and balance. Viewers are encouraged to listen to their bodies and make modifications as necessary, and to approach their yoga practice with an attitude of curiosity and kindness.