8 Simple Yoga Movements
To inspire you, we asked Jyothi Larson and a yoga instructor who teaches at
studios around New York City to design a new workout for you. Try it
out — you'll feel rejuvenated and refreshed after every session. Here are
the eight simple yoga movements recommended for you:
Pose #1: Neck Roll
What it does: Warms up and stretches the neck
What to do: Sit up tall in a cross-legged position. Inhale. As
you exhale, slowly tilt your head to the right until you feel a stretch in
your neck. Take three deep breaths while holding the stretch. Then bring
your head back to the starting position and do the same on the opposite
side. Repeat three times on each side.
Pose #2: Shoulder Roll
What it does: Opens up the chest and back
What to do: Hold your arms out to your sides and place your
fingers on your shoulders. Inhale. Bring your elbows forward, then lift
them toward the ceiling. Exhale and return to the starting position. Do the
same exercise in the opposite direction. Repeat three times.
Pose #3: Toe and Foot Stretch
What it does: Loosens calf muscles, encourages circulation
What to do: Sit up tall with your legs tucked underneath you. Press your toes and the balls of your feet on the floor. Repeat as often as you'd like.
Pose #4: Cat and Cow
What it does: Increases flexibility and strengthens abs
What to do: Get down on all fours with your hands underneath your
shoulders and your knees underneath your hips. Inhale and push your pelvis
back and down, gazing up at the ceiling. As you exhale, bring your head
between your shoulders, round your back, and tuck in your navel. Repeat
three times.
Pose #5: Child's Pose
What it does: Opens up the pelvic area and chest
What to do: Get down on all fours, keeping your knees slightly
wider than your hips. Moving slowly, gently rest your bottom between your
heels and your forehead on the floor. Arms can be in front of you or at
your sides. Repeat as often as you'd like for as long as you'd like.
Pose #6: Pelvic Tilt
What it does: Strengthens the muscles in your lower back, buttocks,
and abdomen
What to do: Lie down and bend your knees. Inhale, tilting your
pelvis and pubic bone upward; then bring the pelvis back to the starting
position. Pregnant women should do this standing against a wall. Repeat six
times.
Pose #7: Chest Expansion
What it does: Stretches and strengthens the chest and upper back
What to do: Sit in a cross-legged position, shoulders back, spine
elongated. Grasp one part of a strap in each hand and lift your arms over
your head. Arms should be wider than your shoulders. With straight arms,
bring the strap behind your head until you feel a stretch. Inhale and
exhale three times. Repeat as often as you'd like.
Pose #8: Relaxation
What it does: Opens up your hip and groin area and helps relieve
backaches
What to do: Take a pillow and lay it down lengthwise behind you.
Lower yourself onto it so your head rests at the top. Pregnant women should
do this sitting up.
The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child's condition.
Content courtesy of American Baby.
