For getting the real results from exercising it is important to go through several steps.
Before starting you should warm-up properly, perform the actual sweat session and cool down after it. However, most people skip stretching because they don’t pay attention to that part. According to John Porcari, Ph.D., from the University of Wisconsin-La Crosse it is of great importance to return gradually your body to its natural resting state, which is the best way to prevent muscular and cardiovascular mishaps.
Some researches show that a single bout of yoga can reduce post-workout muscle soreness, as they improve flexibility. Thus, yoga gives muscles a chance to relax and lengthen after they’ve been contracting throughout the workout. In addition, yoga helps you maintain range of motion even after intense exercise and lowers your heart rate, so your recovery mode is activated faster.
Even for you who aren’t a yogi, you must look forward to a wind-down after the session you’ve been pushing yourself for half an hour.
How to do: You need just 10 minutes directly after your workout to be focused on slowing your breath bit by bit.
– Starting position – A -pushup position, hands under your shoulders.
– B- Engaging your core and elbows close to your sides, bend your elbows and lower your body in one straight line until your arms form a 90-degree angle to the floor.
– C- Rolling over your toes and straightening your arms, draw your chest forward, keeping your hips and legs a few inches off the ground.
– D – Planting your toes, push your hips up and back to starting position (downward dog)
- WARRIOR II TO WARRIOR II WITH ARM STRETCH
– Starting position – A- standing position with your right knee bent, left leg straight and your arms in opposite directions.
– B – Lifting your right arm, bend your elbow to rest your palm on your upper back.
– Pushing your hips slightly forward stretch yourself on the right side (b).
– Starting position – warrior II.
– Pushing your right foot into the mat, straighten your right leg.
– As you tilt your upper body forward, shift both hips back and reach for the front of the room with your right hand.
– Resting your right hand on your shin reach your left arm toward the ceiling.
- PYRAMID TO REVOLVED TRIANGLE
– Starting position – A -From downward dog, lifting your right leg up, step your right foot behind your right hand. Keeping your hips facing forward, lift up to standing. Touching your palms together behind your back, slowly fold over your right leg.
– B – Placing your left hand to the left of your right foot, raise your right arm directly up, twisting your torso toward the ceiling and pushing your hips back.
– Starting position -from downward dog, lifting your right leg, bend your right knee to open up your hip.
– Bring your right leg forward and place your right knee down on the mat behind your right wrist.
– Guiding gently your right foot a little closer to your left wrist, lengthen your left leg so it’s in a straight line directly behind you,
- SEATED TWIST
– Starting position – sitting swing your left leg around and plant your left foot on the mat on the outside of your right thigh.
– Hook your right elbow on the outside of your left knee and place your left hand on the mat behind your hips
– Gently twist toward the left, keeping your spine tall and using your elbow to draw your knee back
– Repeat on another side.
- PLOW TO SHOULDER STAND
– Starting position – a seat on your mat, lower onto your back and extend your arms, palms down, by your sides.
– A – Lifting slowly your legs up and behind you bring the toes to touch the floor.
– B – Walk your elbows in closer together and placing your hands on your middle back lift one leg toward the ceiling, then the other.
- SEATED FORWARD FOLD
– Starting position – sitting with your legs extended on the floor
– Flex your feet and reach your arms overhead, then folding forward over your legs, reach for both feet.