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Adilibria is a new exercise launched by Adidas Fitness Academy last year, which combines yoga with the ‘flowing’ characteristic of ballet. The result is a beautiful exercise that not only meet modern woman’s character of softness and strength, but also improve woman’s self-esteem.

More About Adilibria

• Adilibria is an exercise that focuses on chest, waist and abs shaping.

• The creator is a senior yoga instructor called Lin Min.

• The main goals of Adilibria are :

  • Improve woman’s body structure

  • Regulate breathing technique

  • Improve the balance of body, mind and soul

How to Practice Adilibria

• The main exercise of Adilibria yoga is based on yoga poses especially the sun salutation pose, however done in a flowing way between one to the next exercise. Accompanied by a very soft music, let your movement flow, so that the whole exercise will become a sort of ballet dance.

• Wear a comfortable adilibria exercise wear to ease your movements.

• Firstly you must pay attention to the breathing technique for each exercise, when to inhale and to exhale. Then, hold your breath on every exercise while counting to 8-16 (depend on your breathing power).

• Do the whole exercises in 3 sets.

• Don’t forget to have a light stretching exercise before starting adilibria yoga exercise.

So, after being prepared, let’s move to the real moves, and start your dance...


The Adilibria Exercise
 

Pose 1

Standing Pose (Namasty)

• Start in a standing position with both legs straight.

• Open your elbows, and join both hands in front of your chest, like a ‘praying pose’.

Note:
Don’t forget to continue everytime to next steps in a flowing way!

Pose 2

Extended Standing Pose

• Start inhaling.

• Still in the 1st pose, raise your arms slowly straight up above your head, try to stretch your arms as far as possible.

• Raise your head up and look up above at the same time.

• Hold your breath up to 8-16 counts, then go straight to next pose...

Pose 3

Bending Forward

• Exhale very slowly during the whole bending forward pose.

• Slowly get your arms straight down while bending your torso, until your finger tips touch the floor.

• Keep your head straight down when doing this pose.

• Hold your breath 8-16 counts.

Pose 4

Warrior Pose #1

• Inhale.

• Raise your upper body while straightening your left leg to your back, and lifting up your toes a bit. At the same time bend your right leg to ‘L’ shape.

• Put your palms on the floor, your arms straight beside your torso.

• Hold your breath 8-16 counts, and continue with...

Pose 5

Warrior Pose #2

• Exhale.

• Still in the position of pose 4, raise your arms straight up above your head, palms holding each others, and forefinger pointing up.

• Hold your breath 8-16 counts.

Pose 6

Plank Pose

• Inhale.

• Put your palms on the floor, with your arms straight.

• Straight your right leg to your back, and take a push-up position.

• Hold your breath 8-16 counts.

Pose 7

Crocodile Pose

• Exhale.

• Bend down your elbows.

• Lower down your head and torso approaching the floor, but hold your body to not touching the floor.

• Only your knees can touch the floor.

• Hold your breath 8-16 counts.

Pose 8

Cobra Pose

• Inhale.

• Lower your hip until your legs are one level to the floor.

• Slowly raise your torso and head while straightening your arms .

• Your palms are still in its position on the floor, and bend your elbow a bit.

• Hold your breath 8-16 counts.

Pose 9

Downward Facing Dog Pose

• Exhale.

• While keeping your palms on its position on the floor, raise your hip till your body shape a triangle.

• Push your torso into your legs, get your shoulder away from your neck.

• Hold your breath 8-16 counts, then inhale at the end of this pose to continue to the next....

Pose 10

Repeating the Warrior Pose #2.

Pose 11

Repeating Warrior Pose #1.

Pose 12

Repeating Bending Forward Pose.

Pose 13

Repeating Extended Standing Pose.

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