Yoga and Stretching Exercises With Correct Form And Satisfying Results
Yoga is a great addition to any fitness routine. Unlike your high-intensity interval training (HIIT) workouts or weight-lifting sessions, yoga is often slow, and it focuses more on being mindful and stretching out the body—two things that come with huge benefits. It’s totally possible, though, to incorporate strength training into a yoga workout too.
The combo of an intense strength-training workout and slow, mindful yoga is referred to as “power yoga.” For a long time, I always felt like something was missing from the yoga classes I took. Yes, I know there is value in taking it slow and using a restorative yoga class to calm your mind and body.
But I’ve always just felt like I needed something more to be able to leave class feeling accomplished. When I discovered this hybrid type of yoga, I was thrilled. While bringing weights into the yoga studio is certainly not for everyone, it’s a great fit for me, and my guess is that there are plenty of other people out there who would agree.
Try this workout for a warm up or just to have a good stretch and see how you feel after!
Puppy Pose Or Uttana Shishosana:
These puppy poses are amazing for opening the thoracic spine, chest, pecs, lats, abs, triceps, shoulders – basically the front side of the upper body.
Stay connected to your breath, breathing deeply in and out through the nose.
Slightly pull your navel to spine (about 20-30% engaged in abs).
Although it may look like you’re shortening the spine, you’re actually lengthening the spine, so imagine your body from your tailbone to the crown of your head elongating as you’re stretching.
You can also place a blanket under your knees.
Hold your pose of choice anywhere from 30 seconds – 5 minutes depending on your level.
This stretches your posterior chain, all the way from your neck to your toes!! It also increases circulation, suppleness and vitality! It also has a very calming and restorative effect on the sympathetic nervous system, so it’s a great pose before heading into savasana . There are various ways to position the arms, like pressing palms flat into the floor, and also clasping your hands.
I’m sure there are even more variations, so this is just one example of how to support the pose.
It’s important to create length in the neck and keep your gaze forward so that you don’t strain your neck.
Hold this pose for 10 cycles of breath, then slowly bend your knees and roll the spine down until the whole back side of your body rests on the floor.