Relax: routine of yoga flexions and stretches
Relax: routine of yoga flexions and stretches
1. Posture of the mountain
Stand with feet at the width of the pelvis. When inhaling, slowly lift the arms to the sides. Continue until they are above the head, palms facing forward. While exhaling, slowly bring back the arms. Repeat.
2. Bending before standing
Inhale and repeat the mountain pose, arms stretched over the head, palms forward. When exhaling, lean forward from the waist, keeping elbows and knees slightly bent. touch the floor or your ankles or shins, depending on your comfort. Return to the starting position. Repeat.
CAUTION: If you have back pain, place a small stool or a 12-inch (12-inch) tall stack of books by the feet and extend your arms in that direction.
3. The posture of the triangle
Stand up, feet apart at 60 to 90 centimeters (2 to 3 feet, wider than the width of the pelvis), toes forward. While inhaling, raise the arms to the sides until they reach the level of the shoulder, the palms down, so that the upper body forms a T. When exhaling, lean forward from the waist and extend the left hand to the ankle, the foot or the right calf (whichever is easier), putting the right hand on the lower back.Return to the T posture and repeat on the other side. Do this three times.
4. Lateral stretching
Stand upright, feet apart at 60 to 90 centimeters (2 to 3 feet, wider than the width of the pelvis) and raise the arms to the sides to form a T. As you exhale, lean to the right and catch the right leg with the right hand just below the knee slightly bending the left arm so that the left hand is close to the ear.Inhale, return to the starting posture and repeat on the other side. Do this three times.
5. Touch-down tilt
Lie on your back with your knees bent, at the width of the pelvis, arms at the sides and hands on the floor, palms down. While inhaling, raise your hands over your head as if you were a football referee signaling a touch-down.Let the back arch slightly and touch the hands above the head or let them rest next to the ears, elbows folded.In exhaling, bring back the arms to sides and flatten your back gently towards the ground. Do this three times.
6. Elongated torsion
Lie on your back with the right knee bent so that the foot is on the floor near the left knee.In exhaling, turn your head to the right and use your left hand to gently pull the right knee to the left ground .Inspire and return to the starting posture.Repeat on the other side. Do this three times.
7. Upright legs up
Lie on your back. Use your hands to pull your knees to your chest, keeping them slightly apart.
8. Relaxation posture
Kneel on a mat or mat, with your knees slightly apart and your arms at the sides.Inhale, lifting your arms straight over your head. Or raise your arms in front of you at a 45-degree angle. When exhaling, lean forward from the waist down and lower your hands and forearms stretched to the floor, pointing the hips back to sit down on the feet. Maintain the posture for 30 to 60 seconds. Do it once.
9. The cat's posture
From the relaxation posture, put yourself on the hands and knees.Inhale, keeping the weight of the body evenly distributed on the arms and legs.Raise the chin and let the back arch to create a U shape towards the In exhaling, direct the hips backwards, lower the head and tilt the pelvis to round the spine, starting at the lower back and progressing towards the middle and upper back.The head should be slightly lower than the basin. Do this three times.
10. Kneeling rest posture
From the cat's posture, lower your hips until you are in a kneeling position.Keep your back straight, rest your hands slightly on your thighs.Close your eyes and breathe slowly for a minute.If this position is uncomfortable, try to place a pillow between the feet and the
buttocks.
