Yoga Exercises Can Build Strength
Yoga poses can build strength When most people think of yoga, they picture someone sitting motionless on the floor.
Maybe repeating some kind of weird chant and breathing really slow.
What they don't realize is that yoga exercises also have the added benefit of building strength, as some poses require that you hold them for a short period of time.
This is no easy feat! Are you tired of doing planks and want to change spice things up a bit? In this article, we will introduce you to one of the more popular exercises - the 'Boat Pose', which concentrates on strengthening your core area.
Boat Pose Step 1.
Start by sitting on the floor with your legs straight in front of you.
Press your hands on the floor just behind your hips, with your fingers pointing toward your feet, and tighten your arms.
Lift through the top of the sternum while leaning back a little.
Continue to stretch the front of your torso between your pubis and top sternum.
Sit with the area between the two sitting bones and tailbone.
Step 2.
While exhaling, bend your knees and lift your feet off the floor.
Your thighs should be angled about 45-50 degrees relative to the floor.
Lift your pubis toward your navel.
If you can, straighten your knees and raise the tips of your toes until they are slightly above the level of your eyes.
If you can't, just remain with your knees bent.
Step 3.
Stretch your arms alongside your legs, parallel to each other and the floor.
Spread your shoulder blades across your back and reach as far as you can.
If you have difficulty, try keeping your hands on the floor beside your hips or hold onto the backs of your thighs.
Step 4.
You should feel your lower belly get firm, but it shouldn't get too tight.
Try to keep it flat as well.
Press your thigh bones toward the floor to help anchor yourself and lift your top sternum.
Breathe easily with the tip of your chin slightly toward your sternum.
You should feel the base of your skull lift away from the back of your neck.
Step 5.
When starting out, try and keep this pose for 10-20 seconds.
As you get stronger over time, try and increase your staying time to 1 minute.
Release your legs as you exhale and sit upright while you inhale.
Maybe repeating some kind of weird chant and breathing really slow.
What they don't realize is that yoga exercises also have the added benefit of building strength, as some poses require that you hold them for a short period of time.
This is no easy feat! Are you tired of doing planks and want to change spice things up a bit? In this article, we will introduce you to one of the more popular exercises - the 'Boat Pose', which concentrates on strengthening your core area.
Boat Pose Step 1.
Start by sitting on the floor with your legs straight in front of you.
Press your hands on the floor just behind your hips, with your fingers pointing toward your feet, and tighten your arms.
Lift through the top of the sternum while leaning back a little.
Continue to stretch the front of your torso between your pubis and top sternum.
Sit with the area between the two sitting bones and tailbone.
Step 2.
While exhaling, bend your knees and lift your feet off the floor.
Your thighs should be angled about 45-50 degrees relative to the floor.
Lift your pubis toward your navel.
If you can, straighten your knees and raise the tips of your toes until they are slightly above the level of your eyes.
If you can't, just remain with your knees bent.
Step 3.
Stretch your arms alongside your legs, parallel to each other and the floor.
Spread your shoulder blades across your back and reach as far as you can.
If you have difficulty, try keeping your hands on the floor beside your hips or hold onto the backs of your thighs.
Step 4.
You should feel your lower belly get firm, but it shouldn't get too tight.
Try to keep it flat as well.
Press your thigh bones toward the floor to help anchor yourself and lift your top sternum.
Breathe easily with the tip of your chin slightly toward your sternum.
You should feel the base of your skull lift away from the back of your neck.
Step 5.
When starting out, try and keep this pose for 10-20 seconds.
As you get stronger over time, try and increase your staying time to 1 minute.
Release your legs as you exhale and sit upright while you inhale.
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