Yoga poses have become a good way to work muscles that helps build flexibility and strength, but is still mild enough to be good recovery exercises. You can do these when you’re at home, between those tough days at the gym.
One easy pose combination that will make your back feel great is the cat/cow pose.
Not only does the combination of the cat/cow pose increase circulation, it also almost massages your back muscles as you stretch them in all directions. You start by getting on your hands and knees. Then you arch your back like a cat as you lower your head and exhale. Hold and then return to starting position. The second half of the combination is the cow pose. In this case, you lift your head so you can look straight ahead as you drop your back, allowing your belly to drop toward the floor with a dip in your back. Hold and then return to the starting position. You’ll limber up your back and feel like you got a massage, so it’s a good pose to do the first thing in the morning.
Get rid of the stress of the day with this yoga pose you can do at home.
Your workout at the gym can definitely burn off the hormones of stress, but what about the days you’re not working out? The child pose is a good beginner yoga pose. Get on your knees with your palms touching the floor, as you did with the cat/cow poses. Exhale and as you do, lower your hips until your bottom touches your heals and your chest touches your thighs. Your hands should be stretched in front of you and forehead should touch the floor. Put your hands under your forehead or down by your sides. Sit quietly for a few minutes and feel the stress reduce.
You may know it as the plank, but in yoga it’s the phalakasana forearm movement.
You probably didn’t realize you already know yoga, but if you’ve ever done a forearm plank, you know at least one pose. Start on your hands and knees, feet out behind you. Bend your elbows until your forearms are on the floor and clasp your hands together. Move one foot back as you straighten your leg and then follow it with the other foot. Push back your heels as you lift your kneecaps. Hold for 30 to 60 seconds, then slowly lower your body and reverse each step.
- The tree pose starts by lifting one leg and putting your foot on the inner thigh of the opposite leg, then press your palms in front of you. Relax as you try to maintain your balance.
- If you’re ready for a tough core workout, try the locus pose. Lay on your stomach with arms outstretched in front of you and legs straight behind. Lift your arms, legs, feet and head and hold.
- An upward salute is a basic yoga pose. Stand straight, with shoulders drawn backward and chin level with the floor. Raise your arms overhead, shoulder width apart, palms facing each other. Touch them together above your head and look up. Hold and reverse movements
- If you have gas pain, this yoga pose works great. Sit on the floor and bring your knees to your chest. Tightly wrap your arms around your knees and hold. Breathe deeply and for more benefit, rock from side to side.
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