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Hello,
In our last lesson, we talked about working out
with an ordinary jump rope.
Talk about inexpensive!
Today, weâll use our yoga mats and look at some
basics of the practice.
If youâre brand new to yoga, it can all seem quite
intimidating.
Which branch should you choose?
Where do you go? How should you begin?
Most of the âyogaâ youâll see here in the Western
world is Hatha yoga, which uses postures (asanas),
breathing (pranayama), gestures (mudra) and internal
cleansing (shatkarma) to reach a state of mind-body-spirit
harmony.
Often, modern yoga even dispenses on the harmony aspect
and simply focuses on the exercise of the postures and
breathing.
Yogaâs right for just about anybody. It doesnât matter
how old you are, how overweight you may be, or how out
of shape youâve gotten.
You may need to start off more slowly, but yoga will
give you a safe workout that will improve your flexibility,
stamina, and muscle tone. Of course, if youâve suffered a
recent injury, ask your physician before starting any
exercise program.
Yoga is typically practiced in bare feet, while wearing
loose-fitting clothing and using a mat and sometimes
various additional props.
You may want to begin with the appropriately named
Easy Pose (Sukasana). This is the one where you sit
cross-legged to learn how to sit and breathe properly.
Nowadays, people often donât know how to sit still and
just be in the moment, so this pose can be anything but
easy for them.
You may feel an intensity in various muscles and tendons,
but you should never feel actual pain in any yoga pose.
If your legs feel achy in this pose, try supporting them
with blankets or blocks. You might also try sitting on a
cushion or folded blanket. Take deep breaths.
Cat and Cow poses are good for stretching the back. For
the cat pose, imagine youâre a Halloween cat arching its
back. While on hands and knees, exhale and tuck your tail
bone down under.
Round your back and let your head drop down. Press into
your palms to drop your shoulders and reach your middle
and upper-back towards the ceiling.
Breathe and hold it for four to eight breaths. To release,
inhale and flatten the back. For cow pose, you start the
same, on hands and knees. Inhale and reach your tailbone
towards the ceiling. Arch your spine and let your belly
drop down.
Spread your fingers apart and press into your hands to
drop your shoulders down from your ears. Reach the crown
of your head towards the ceiling and look up as far as
possible without straining. Breathe and hold it for four
to eight breaths.
To release, exhale and flatten the back.
Yoga poses are great for stretching and working out.
Use your mat and try some out. In our next lesson, weâll
talk about some workouts with your medicine ball.
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