How
much can yoga really do for you? A lot. Sarah Sanders, founder ofBrilliant Yoga, has designed various full-body routine that is a mind
and body booster.
The following workout is built around
classic poses, with challenging core and upper- and lower-body
variations added for a fat-blasting twist.
Do the entire sequence
four to five times through (keep at it for an hour) and you'll burn
off the calorie equivalent of a banana split while sculpting your
arms, chest, abs, butt, and legs and improving your flexibility.
1. Mountain Pose
Find
alignment in your tailbone, pelvis, and belly; and then in your
collarbones, shoulder blades, arms, and neck.
Finally, extend
the pose through the crown of your head. To find your
center of balance, slightly lean your whole body forward, then
backward; then to the left, and then to the right.
2. Standing Forward Bend
Shift
your weight slightly forward into the balls of your feet
and notice how that changes the sensation in your hamstrings.
To come
out of the pose, take a slight bend in the knees
and place the hands on the hips.
With the core engaged, inhale to
find a flat back and exhale all the way up to stand.
3.Backward Bend On Knees
4. Downward Dog
To
correctly learn the spine-lengthening aspect of Downward Dog,
first bend your knees in the pose, coming onto the balls of your
feet.
Bring your shins parallel to the mat and keep your sit bones
lifting high and back. Press your hips toward the wall behind you.
Then, slowly begin to straighten your legs.
5. Chair Pose
Stay
for 30 seconds to a minute. To come out of this pose straighten
your knees with an inhalation, lifting strongly through the arms.
Exhale and release your arms to your sides into Tadasana. You can
increase the strength of your thighs by squeezing a block or thick
book between them during the pose.
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