|
You may or may not know this but there is more to
yoga than just gaining flexibility. Yoga has simple, yet effective
ways to strengthen one’s back, tone the stomach, and redistribute
body weight.
Yoga Asanas or positions are one of the best when it
comes to toning lubricating joints, toning muscles, and massaging
the body. Yoga positions bring the body physical, as well as mental
stability, health and vigor. Yoga Asanas have been around thousands
of years ago, and since then have evolved over the centuries. They
work wonders in keeping the body healthy and mind peaceful. Asanas
exercises the nerves, glands, ligaments and muscles. In other words,
yoga exercises are the most comprehensive method of self care.
 Here
are some yoga tips and positions to practice with.
Breathing:
Breathe through nose only. 6 breaths for each pose. Feel the muscle
being stretched.
Mountain: Feet hip apart, strong stable legs. Don't
stick butt out. Inhale: arms up. Exhale: arms down. Each side, 3
breaths, lean on side opposite to raised arm, face chest to the
ceiling.
Warm up: Mountain
pose. 3 Shoulder circles (up, forward, down, back). 3 Shoulder
circles (up, back, down, forward). Shoulder and arm circles, one arm
at a time. Interlace fingers in front, arms straight up, palm facing
down. Inhale: stretch arms up. Exhale: relax shoulders. Interlace
fingers behind, raise arms behind. Interlace fingers in front, turn
hand inside out, rise above head, palm facing up.
Cat: From
cross-legged, hip to side, onto hand and knees. Hands directly under
shoulders, fingers spread. Inhale: shoulders away from ears. Exhale:
head down, relax belly into the spine.
Standing forward bend:
Hands to hip, bend knees, extend body forward, release fingers floor
next to toes, fingers apart, facing forward. Inhale:
 hands lift head
up. Exhale: head down,
lower hands. Feel the hamstring being stretched.
Wide Leg standing forward
bend: Feet 4ft wide. Engage knee cap muscles (up).
Dynamic: Up and down with arms, with head touching ground. Static:
Head to floor, shoulders up and away from head.
Low lunge twist:
Forward bend. Left foot way back. Place hand on knee. Inhale:
straighten back. Exhale: push heel forward. Cat pose. Move other
foot forward and hand on knee. Back to forward bend and up.
Challenge: lift arms straight up, hands together.
Standing side stretch:
Start with mountain pose. Wide legs, extend arms out straight in
line with the other leg, lean towards on side. Don't stick butt out.
Inhale: spin chest to the ceiling. Exhale: ground outside of the
stretched foot. To come up push away with the heel.
Triangle: Similar
to side stretch except do not bend knees. Hand to floor behind the
leg, straight arm. Other arm stretched straight up. Lookup to the
hand. Don't stick butt out.
Go back to Personal Trainers Home
Go to
Beauty Care
Specialists Home |
