Yoga is a fitness option which combines holding postures while performing mindful breathing and purposefully relaxing the mind and body. Although yoga has its roots in India, in recent years it has become more mainstream, infiltrating America widely. Yoga may confer many health benefits, including improved flexibility, reduced stress levels and improvement in lower back pain.
Five Pointed Star
Five pointed star is good for building balance, relaxing and even strengthening your core muscles. Start with your feet wide apart, parallel, and pointing forward. Extend your arms out parallel to the ground, palms facing down. Make sure your neck is relaxed and elongated by gliding your shoulders blades down toward your hips. Extending the crown of your head up toward the ceiling and pulling your abdominal muscles in toward your spine, anchor your feet into the ground for balance. Complete three to six complete inhalations in this position with the eyes open or closed.
Balancing Table
Balancing table is a posture which will improve your balance while strengthening your abdominal and back muscles. Start on your hands and knees. Pull your abdominal muscle up and in toward your spine, holding your back flat. Inhale deeply and then exhale as you extend one leg parallel to the floor, pointing your foot toward the wall behind you. Inhale again and exhale as you lift your opposite arm parallel to the floor, pointing your fingers toward the wall above your head. Your eyes should be gazing at the floor beneath. Hold this position for three to six complete inhalations.
Cobra
Cobra will stretch the abdominal and back muscles. Be careful to use moderation to work only to your personal level. Lying on your stomach, place your hands on the ground underneath your shoulders, palms down. Your legs should be straight and together with the tops of your feet flat on the ground. Lift your head and shoulders off the ground, gently arching your back. For beginners, you should press up until your forearms are flat on the ground. If you are more advanced, you can press up until only your palms are on the ground. Pull the abdominal muscles up and in toward your spine as you inhale and exhale three to six times.
Easy Pose
Easy pose is very relaxing; however, it also builds core muscle strength and improves posture. In a seated position, cross one leg over the other. Your hands can rest gently on your knees, palms up or down, be placed in prayer position over the heart, or be extended above the head with fingers pointing up. Your back should be straight with abdominal muscles pulled in. Your shoulders relax and sink toward the hips. With your eyes closed or open, inhale and exhale for three to six breath cycles.
Member Comments