If you want to get your fittest, there are some exercises or yoga poses you should do everyday. Keeping yourself limber and strong no matter how old you are is important. Many of the poses in yoga are similar or exactly like a Western alternative, but often done more slowly. In Alexandria, VA, I create many of the workouts that include these yoga like exercises to stretch the body, increase flexibility and strength.
Start with a pose that is a combination of two poses.
Start your day encouraging great circulation by doing the combination of the cat/cow pose. They’re a perfect combination since the poses massage and stretch the muscles in all directions. For the cat pose, you’re on your knees with your palms flat on the floor and elbows straight. Arch your back like a cat as you lower your head and exhale. Now it’s time to move back to starting position and then into the cow pose. In the cow pose, you move your head to look straight ahead as you drop your back toward the floor, leaving it with a dip mid back.
Do you want to work all major muscle groups? Do a warrior two pose.
Start by inhaling with your hands over your head. Take a large step to your right side as you exhale. Turn your right foot to the front of the mat as you lunge down with your thigh parallel to the floor and your knees over your ankle. Press down the back foot and lower the front knee toward the outer side of the right foot. Extend your arms so your right is pointing front, left toward the back. This pose stretches the body.
The forearm plank is also called the phalakasana forearm movement.
This pose starts kneeling on all fours. Bringing your elbows to the floor directly under the shoulders, clasp your hands together. Move one foot back and straighten the leg, followed by bringing the other foot back. Push your heels backward and lift up your kneecaps. Hold the position with your body straight for 30 to 60 seconds then slowly lower your body back as you reverse each step.
- You can create a variation of the forearm plank by straightening your arms, rather than resting on the forearms.
- Stretch your body to the side with the Vrksasana or tree pose. Lift one leg and place it on your inner thigh and you press your palms together in front of you. This pose, once learned is a relaxing way to stand.
- The locus pose or salabhasana builds muscle strength. Lay on your abdomen with hands straight in front, then lift your arms and head as you lift your feet and legs. Hold.
- There’s a lot of yoga exercises that are similar to Western workouts. At The Worx we ensure you get a great workout that includes all types of exercises. Come in for a free small group training session and see for yourself.
