Yoga
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Yoga
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Downward-Facing Dog
Hold for 15-20 seconds
Place your feet on the floor and bring your hips upwards, thus pulling your knees off the ground. Continue to push with the ischi, bring the heels to the floor, and stretch the legs. Press your hands on the floor and move your chest slightly towards your thighs.
PLANK
Hold for 15-20 seconds.
ILie down facing the abdomen. towards the ground. Bend the elbows 90″ aligning them perpendicularly to the shoulders.
REVERSE PLANK
Hold for 15-20 seconds.
Sit on the ground with the legs together. Breaking backwards forming a 45-degree angle between the ground and your torso, resting your hands on the ground with your arms perpendicular to the ground. Keep the shoulder blades adduced by pushing the stemum in front of us. Lift the pelvis from the ground by contracting the buttocks to create a single line with the whole body.
EXTENDED SIDE ANGLE
Hold for 15-20 seconds.
Standing, with the legs apart, the left foot facing outwards and the right foot perpendicular to the first. Bend the left leg so that a 90 degree angle is formed at the knee and the knee is aligned with the ankle. Open the arms in a cross and look in the direction of the bent leg. From this position, bend the upper body towards the bent leg. bringing the right arm up (next to the head) and the left arm down.
TREE POSE
Hold for 20-25 seconds.
Move the toes to adapt the weight of the lower limbs to the ground and distribute the weight of the body on the entire sole of the foot, Flex the right knee and try to bring the right heel towards the groin by opening the knee to the outside. Pull the navel in and firmly contract the abdomen. Put your hands in front of your heart or put your hands clasped over your head with your elbows open.
WARRIOR I
Hold for 20-25 seconds.
Take a breath and take a long step to the left so that our legs are separated at a distance of approximately one meter. Rotate left foot 90 degrees, move the right one slightly (about 45 degrees) and also rotate our trunk so that the hips and foot are in line. Flex the left knee and raise the parallel arms towards the ceiling and keep the head upright
WARRIOR II
Hold for 20-25 seconds.
Inspire and take a long step with our left leg separating our legs. Rotate our left foot 90 degrees, while the right one stays in place. Open the arms, forming a straight line with them and parallel to the ground, at shoulder height, with the palms of the hands down, and turn the head to the left. Flex our left knee making sure that it is directly above the foot and that our heels are aligned.
WARRIOR II
Hold for 20-25 seconds.
Start from the standing position and lean forward, placing our hands on the right thigh. Take a big step with our left leg back and raise our arms, keeping them parallel to each other and also parallel to the ground, at the height of our ears. Raise the left foot from the ground and raise the left leg until it is in line with our back.
BOAT POSE
Hold for 20-25 seconds.
Start sitting on the mat with the legs extended. Exhaling, we flex the knees and rest the feet slightly more open than the hips. Lift your legs and stretch them forward trying to contract your quadriceps (pulling your knees towards us). The bust recedes slightly and the arms rise to the knees
BRIDGE POSE
Hold for 20-25 seconds.
Lie flat on your back. Bring your heels to your buttocks and still your feet well to the floor. Make a small point break movement with your pelvis. Bend the elbows and place the palms of the hands on the mat next to the head. The fingers are turned towards the shoulders. Press the feet to the ground and push the pelvis upwards, lifting the buttocks off the mat. Press the palms of the hands together on the floor, bring the shoulder blades closer to the lower back. Raise yourself with your arms by resting the top of your head in your hands. Exhaling, lift your head off the ground. Extend your arms and also raise your whole body. Do not bend the elbows. Arch your back slowly and leave your head in your arms.
COBRA POSE
Hold for 20-25 seconds.
Relax and lie down on a mat. Stretch and bring your legs together on the mat. Place the palms of your hands at the pelvic region. Inhale and lift the body from the ground starting from the trunk to the pubis, in contact with the floor. Hold the position with the weight on the legs and palms of the hands.
EAGLE POSE
Hold for 4-7 breaths
Standing, unload the weight of the body on the left and cross the right leg on the left, bending it to be able to put the foot behind the calf, hooking; Extend the arms in front and cross the right arm on the left; Bend the elbows keeping them at the height of the heart and also cross the wrists, until joining the hands together, even if partially; Finally the thumb of the left hand presses the point under the nose
BOW POSE
Hold for 20 seconds.
Lie down with your belly on the ground, chin (or forehead) resting on the ground and your arms along your chest and your palms facing upwards, with the palms of the hands facing upwards. Exhaling, bend your legs and bring your heels closer to your buttocks Put your hands up and grab your ankles Inhale and lift both the heels from the buttocks and the thighs from the ground. Push the coccyx towards the floor, keep the back relaxed and bring the shoulder blades closer.
CROW POSE
Hold for 20 seconds.
Prepare yourself with garland pose on the chair. Squat down and spread your knees. Place your hands on the floor and form a square with your feet. Open your fingers well.Bend your elbows slightly outwards. Stretch the legs, stand on tiptoe and raise the pelvis upwards. Push the straight abdominals towards the pelvic floorBring your knees gently on the back of your arms and rest them on your triceps. Start to carry your body weight forward on your hands.Lift your feet off the ground, one at a time. Tighten your abdominals well and try to stabilize the crow’s positions.
GATE POSE
Hold for 20 seconds.
Get up on your knees with your toes facing out. Inspire and raise your arms at shoulder height. Stretch the left leg to the side. Rest your foot on the floor, Exhale and tip the trunk to the side. Place your left hand on your left knee and stretch your right arm up. Turn your head to look at the stretched hand, Hold for 10 seconds. When exhaling, the tilt increases to the side. Slide your left hand gently down the left leg and heal the right arm over the head.
Downward-Facing Dog
Hold for 15-20 seconds
Place your feet on the floor and bring your hips upwards, thus pulling your knees off the ground. Continue to push with the ischi, bring the heels to the floor, and stretch the legs. Press your hands on the floor and move your chest slightly towards your thighs.
PLANK
Hold for 15-20 seconds.
ILie down facing the abdomen. towards the ground. Bend the elbows 90″ aligning them perpendicularly to the shoulders.
REVERSE PLANK
Hold for 15-20 seconds.
Sit on the ground with the legs together. Breaking backwards forming a 45-degree angle between the ground and your torso, resting your hands on the ground with your arms perpendicular to the ground. Keep the shoulder blades adduced by pushing the stemum in front of us. Lift the pelvis from the ground by contracting the buttocks to create a single line with the whole body.
EXTENDED SIDE ANGLE
Hold for 15-20 seconds.
Standing, with the legs apart, the left foot facing outwards and the right foot perpendicular to the first. Bend the left leg so that a 90 degree angle is formed at the knee and the knee is aligned with the ankle. Open the arms in a cross and look in the direction of the bent leg. From this position, bend the upper body towards the bent leg. bringing the right arm up (next to the head) and the left arm down.
TREE POSE
Hold for 20-25 seconds.
Move the toes to adapt the weight of the lower limbs to the ground and distribute the weight of the body on the entire sole of the foot, Flex the right knee and try to bring the right heel towards the groin by opening the knee to the outside. Pull the navel in and firmly contract the abdomen. Put your hands in front of your heart or put your hands clasped over your head with your elbows open.
WARRIOR I
Hold for 20-25 seconds.
Take a breath and take a long step to the left so that our legs are separated at a distance of approximately one meter. Rotate left foot 90 degrees, move the right one slightly (about 45 degrees) and also rotate our trunk so that the hips and foot are in line. Flex the left knee and raise the parallel arms towards the ceiling and keep the head upright
WARRIOR II
Hold for 20-25 seconds.
Inspire and take a long step with our left leg separating our legs. Rotate our left foot 90 degrees, while the right one stays in place. Open the arms, forming a straight line with them and parallel to the ground, at shoulder height, with the palms of the hands down, and turn the head to the left. Flex our left knee making sure that it is directly above the foot and that our heels are aligned.
WARRIOR II
Hold for 20-25 seconds.
Start from the standing position and lean forward, placing our hands on the right thigh. Take a big step with our left leg back and raise our arms, keeping them parallel to each other and also parallel to the ground, at the height of our ears. Raise the left foot from the ground and raise the left leg until it is in line with our back.
BOAT POSE
Hold for 20-25 seconds.
Start sitting on the mat with the legs extended. Exhaling, we flex the knees and rest the feet slightly more open than the hips. Lift your legs and stretch them forward trying to contract your quadriceps (pulling your knees towards us). The bust recedes slightly and the arms rise to the knees
BRIDGE POSE
Hold for 20-25 seconds.
Lie flat on your back. Bring your heels to your buttocks and still your feet well to the floor. Make a small point break movement with your pelvis. Bend the elbows and place the palms of the hands on the mat next to the head. The fingers are turned towards the shoulders. Press the feet to the ground and push the pelvis upwards, lifting the buttocks off the mat. Press the palms of the hands together on the floor, bring the shoulder blades closer to the lower back. Raise yourself with your arms by resting the top of your head in your hands. Exhaling, lift your head off the ground. Extend your arms and also raise your whole body. Do not bend the elbows. Arch your back slowly and leave your head in your arms.
COBRA POSE
Hold for 20-25 seconds.
Relax and lie down on a mat. Stretch and bring your legs together on the mat. Place the palms of your hands at the pelvic region. Inhale and lift the body from the ground starting from the trunk to the pubis, in contact with the floor. Hold the position with the weight on the legs and palms of the hands.
EAGLE POSE
Hold for 4-7 breaths
Standing, unload the weight of the body on the left and cross the right leg on the left, bending it to be able to put the foot behind the calf, hooking; Extend the arms in front and cross the right arm on the left; Bend the elbows keeping them at the height of the heart and also cross the wrists, until joining the hands together, even if partially; Finally the thumb of the left hand presses the point under the nose
BOW POSE
Hold for 20 seconds.
Lie down with your belly on the ground, chin (or forehead) resting on the ground and your arms along your chest and your palms facing upwards, with the palms of the hands facing upwards. Exhaling, bend your legs and bring your heels closer to your buttocks Put your hands up and grab your ankles Inhale and lift both the heels from the buttocks and the thighs from the ground. Push the coccyx towards the floor, keep the back relaxed and bring the shoulder blades closer.
CROW POSE
Hold for 20 seconds.
Prepare yourself with garland pose on the chair. Squat down and spread your knees. Place your hands on the floor and form a square with your feet. Open your fingers well.Bend your elbows slightly outwards. Stretch the legs, stand on tiptoe and raise the pelvis upwards. Push the straight abdominals towards the pelvic floorBring your knees gently on the back of your arms and rest them on your triceps. Start to carry your body weight forward on your hands.Lift your feet off the ground, one at a time. Tighten your abdominals well and try to stabilize the crow’s positions.
GATE POSE
Hold for 20 seconds.
Get up on your knees with your toes facing out. Inspire and raise your arms at shoulder height. Stretch the left leg to the side. Rest your foot on the floor, Exhale and tip the trunk to the side. Place your left hand on your left knee and stretch your right arm up. Turn your head to look at the stretched hand, Hold for 10 seconds. When exhaling, the tilt increases to the side. Slide your left hand gently down the left leg and heal the right arm over the head.