There is nothing better than a yoga session to replenish the energy while calming your mind. At the rate of two or three times a week, this sequence also tones its body and improves its balance.
1. Giving a second breath thanks to deep breathing
- Sitting cross-legged on the ischium (small bones under the buttocks), try to direct the knees towards the ground. Stretch your back and hoist your head to the sky with your shoulders lowered.
- Join hands praying in front of the chest, and close your eyes. Inspire and exhale slowly and deeply by concentrating on the breath.
- Inspire by raising arms above the head, always keeping hands clasped and shoulders lowered. Feel the lungs fill with air and the rib cage open.
- At the exhalation, slowly lower the arms to the sides open rib cage. At the end of the expiration, bring the joined hands in front of the chest.
The right frequency: repeat the movement 5 times.
The benefits: helps to become aware of its breath and to control it. Opens the rib cage and promotes ample and deep breathing.
Soften the joints of the legs and shoulders.
Expert advice: synchronize breathing with movements. At the end of the inspiration, the hands are above the head; At the end of the expiration, they are joined in prayer in front of the chest.
2. More Toning with Warrior II
- Standing, back straight, spread the legs wide, making sure that the heels are parallel and aligned. Pivot the left foot 90 ° outward and the right foot slightly inward (about 30 °) keeping the hips aligned.
- The heels well anchored in the ground, hoisting the head towards the sky keeping the shoulders lowered.
- With the inspiration, raise the arms in cross by stretching them to the maximum. Keep hands tight, palms facing down, and fingers tight. Then turn your head to the left and look ahead.
- At the exhalation, flex the left leg until the knee is aligned with the ankle and keeping the right leg tight. Take support on right leg tight.
The right frequency: Hold the position for 3 to 5 complete breaths on each side.
The benefits: tones the muscles of the legs, shoulders and arms, as well as the abs. Develops endurance, soften the hips and the groin area.
Expert advice: do the exercise by contracting the belly and, more lightly, the perineum. Try to “grow” without tipping your head forward
3. Max energy with the triangle
- Stand, parallel feet, spread legs about one leg length and turn left foot 90 ° to the left, keeping the heels aligned and well anchored in the ground.
- The back is straight, the shoulders low and the torso slightly bulging. Inspire and lift arms stretched to the sides at shoulder height.
- Fold the abdominals, and then stretch the left arm to the left.
- Exhale and lean slowly on the left side, keeping the pelvis and bust in front, touching the ankle (or the tibia or knee) with the left hand while the right arm is pointing towards the sky , Palm facing forward.
- Turn your head to fix the sky, you can look at his right hand to help himself.
Good Frequency: Hold the posture for 3 to 5 complete breaths on each side.
Benefits: Stretches the entire body, especially the leg muscles (back and inner thighs). Strengthens the legs, the abdominal belt, refines the waist and improves the mobility of the pelvis. Improves balance.
Expert advice: to avoid a bad position, do the exercise back to a wall, making sure that the shoulders remain glued during the descent.
4. Ardor and vitality with the dog head up
- Lying on your stomach, lay your hands flat on either side of the chest and take a deep breath. The belly and buttocks are well contracted.
- At the expiration, slowly raise the bust while pushing on the hands to stretch out the arms.
- Pull the head and neck as high as possible towards the sky, keeping the shoulders lowered and taking care not to tilt it backwards. Take hold of the hands well anchored in the ground and on the feet.
- Bring the shoulder blades together: by gently pulling the shoulders back and down, feel the rib cage open.
The right frequency: maintain the posture for 3 to 5 complete breaths, then gradually increase the sessions.
Benefits: tones the muscles of the lumbar region. Amplifies breathing by opening the rib cage widely. Strengthens the arms.
Expert advice: if the back is lacking flexibility, do the exercise by just raising the head and shoulders, keeping the arms flexed, without lifting the pelvis.
5. Concentration with tailor
- Sitting cross-legged on the ischium (small bones under the buttocks), the back straight, trying to lower the knees towards the ground.
- Stretch your back and neck and raise your head to the sky with your shoulders lowered.
- Place your hands on your knees, palms facing the sky, then lower your chin slightly and close your eyes.
- Relax all the muscles of the face without forgetting the forehead (the zone between the eyes) and the jaw.
- Inspire and exhale slowly and deeply and only through the nose trying to visualize the air that enters and exits the nostrils.
The right frequency: maintain posture on 5 to 10 complete breaths.
The benefits: helps to become conscious of its breath and to control its breathing, favors the concentration.
Soothes the body and mind and removes nervous tension. Extends the spine, opens the hips, stretches the knees and ankles.
Expert advice: For more comfort and to lengthen the column, place a folded towel under the buttocks
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