Gaby
Yoga is a fantastic way to strengthen your nervous system, boost your mood, and give you a healthy glow, while also ensuring a good night’s sleep and building strong muscles. In the following series of exercises, each pose flows seamlessly into the next, allowing you to reinforce what you’ve learned while mastering new techniques.
1. MOUNTAIN POSE
This pose strengthens the core and abdominal muscles. Stand tall with your feet together but not squeezed. Distribute your weight evenly between both legs so you can stand comfortably in place. Now, raise your arms overhead and bring your palms together. Engage your lower abdomen, feeling as if you’re growing taller from your lower back. You’ll notice your lungs filling with fresh air, making it easier to breathe. Perform this pose for 15 repetitions. You’ll forget about slouching and drooping shoulders, as this exercise strengthens your muscle support, leading to perfect posture.
2. CAT POSE
This pose strengthens the back muscles. From Mountain Pose, lower yourself onto all fours, placing your palms flat on the ground and drawing in your abdomen. Ensure your wrists are directly under your shoulders and your knees are under your hips. Stretch your body from the crown of your head to your tailbone, take a deep breath, and slowly arch your back, pulling your shoulder blades back and lifting your tailbone slightly. Think of a cat stretching after a sweet nap! Repeat this 15 times. You’ll quickly notice that any belly bulges will disappear, leaving you with a toned and firm abdomen.
3. DOWNWARD-FACING DOG
This pose strengthens the back, hamstrings, shoulders, and triceps. Take a deep breath and from Cat Pose, rise onto your toes. Then, slowly lower your heels to the floor while extending your head and neck so they align with your spine. Keep your gaze directed down at your legs. Repeat this 15 times. This exercise helps create a balanced body by harmonizing the upper and lower halves.
4. PLANK POSE
This pose strengthens the chest, triceps, and abdominal muscles. From Downward-Facing Dog, straighten your body into a push-up position: your feet on your toes and your weight supported by straight arms. Your wrists should be directly under your shoulders. Now, engage your core and hold for 5-7 seconds before returning to Downward-Facing Dog. Perform this exercise 15-20 times. It effectively tightens your abdomen, straightens your shoulders, and lifts your chest.
5. SEAL POSE
This pose strengthens the shoulders and back. From Plank Pose, exhale as you sit back on your heels, rounding your back and reaching forward with your arms, keeping them on the floor. Hold this position for 5 seconds, then inhale as you return to Plank Pose. Repeat this 10-15 times. You’ll achieve a great stretch.
6. SIDE PLANK
This pose strengthens the biceps, triceps, hamstrings, and glutes. Lift yourself off the ground and rotate your torso to the side, shifting your weight onto your left palm and left foot. Inhale as you raise your right arm upward and look at it. Exhale as you return to the starting position. Repeat the same with the other arm. Do this 5-10 times.
Yoga doesn’t favor restrictive clothing, so it’s best to practice barefoot. Shoes should not interfere with your relaxation. Special yoga slippers are ideal: soft and with a flexible sole.
Also, yoga and a full stomach do not mix well. Ideally, you should practice yoga on an empty stomach. If necessary, light snacks like vegetables, fruits, or oatmeal made with water are acceptable, but only if consumed 1.5 to 2 hours before your session.
