Yoga has become fashionable and its benefits support this trend. It is not surprising that “yogis” are becoming more and more common. Whether you are a girl or a boy, it is a very complete practice that improves our physical and mental state and that, without a doubt, is engaging.
Below, and with the help of Lucía Liencres , The Spaniard Yogi, we teach you 4 postures that will help you improve your flexibility and the quality of your stretches.
It is advisable that before performing these postures, you warm up your body. You can do several sun salutations for this. When we are “stuck” and have tension built up in our body, performing deep stretches without warming up can be counterproductive.
Janu Sirsasana / One-Leg Thigh Hip Flexion
It is a perfect “asana” or posture to lengthen the back, stretch the hamstrings and make the hips more flexible.
Instructions :
‐sit with your legs stretched forward
-Bend your right leg at 90 degrees and place your right foot against the inner surface of your left thigh. Inhale and as you exhale, bend your trunk forward from the hips, keeping your back stretched.
If you arrive, you can hold the left foot with both hands.
Breathe deeply 5 times and repeat with the other leg.
Prasarita Padottanasana / Front Stretch with Legs Apart
Ideal for stretching the back and the inside of the legs, it softens tension in the hips and stretches the spine. Calms the mind and relieves back pain.
Instructions :
-From the Tadasana posture (standing, with arms stretched along the body), separate the feet and place them parallel at a distance of approximately 1.20m.
-Bend forward from the hips with your legs firm and straight.
-Interlace your hands behind your back and stretch your arms upward while lowering your trunk with your back stretched. Keep your neck relaxed, trying to bring the crown of your head closer to the ground without straining. The essential thing in this posture is to keep your back elongated.
‐breathe deeply 5 times
-To get out of the posture, raise your trunk slowly. Keep your feet firm and rooted in the ground.
Ardha Kapotasana / Half Pigeon Pose
Half pigeon pose relieves sciatica pain. Improves posture and body alignment.
Instructions :
- From the adho muka svanasana posture, bring the right leg forward between your hands, rest the knee, leg and foot on the floor and stretch the left leg back, resting it on the floor. If you can't support it, use a support for it
-Bend forward from the hips, bringing the trunk towards the right leg. Support your forearms or fully stretch your arms.
-Breathe deeply and hold the position for about 30 seconds on each side.
Uttanasana / Standing Floor Bend
The neck and back are usually more tense due to the repeated practice of certain movements that place extra load. This posture stretches and strengthens the back, shoulders, thighs, knees, neck and reduces anxiety.
Instructions :
-Starting in “Tadasana” bend your body forward from the hips, lengthening your back,
Keeping your knees straight, place your hands on the floor or if you can't reach them, you can bend your knees slightly and hold each elbow with the opposite hand.
‐try to deepen the stretch with each exhalation, holding the posture for 30 seconds to a minute
-To get out of the posture, place your hands on your waist and, stretching your back well, lift your chest with firm legs.
All of them are very revitalizing postures and from which you will come out feeling new. What are you waiting for to start?
Alicia Lamothe (Health Coach)
