Rhiloves

Health, Beauty, Fitness, Life

Monday, 13 May 2013

I Challenge You to Yoga! #6

If you are ever feeling any tightness in your back or hips then try this routine. Weirdly I love the hip opening stretches! Maybe it's because I get a lot of tightness around my hips, especially in the morning and creating space around this area stretches my muscles releasing those lovely endorphins!

Opening Hips, Back and Shoulders

1. Sit on your matt with your legs crossed and arms resting on your legs breathing deeply here for a couple of minutes. Start to circle your shoulders back and then to the front. Inhale deeply whilst lifting your shoulders then exhale deeply, dropping your shoulders. Continue with this for a couple of breaths.

2. Stay sitting on your matt with your legs crossed, but move your hands behind you and inhale  pushing your body up with your hands as you do so. Feel the stretch in your upper thighs and hips. Exhale as you bring your body down.

3. Move into downward dog (see below) and extend your right leg out as you exhale and inhale as you bend your knee and move your knee towards your head. Repeat this movement with your left leg. 



4. From downward dog move into cobra (see below), dropping your shoulders. Start to look over you left and right shoulder then  If it feels good you can bring your thighs off the floor by pushing you body up a bit more through your hands and start to rock gently from side to side.



5. Move into plank position and hold here for a couple of breaths. Drop your knees to the floor, hip width apart. In hale as you curl your head under your body and suck in your tummy. Exhale as you lift your head up, looking to the ceiling, dropping your tummy creating a dip in your back. This is called Cat Pose (see below). 



6. Move back into plank position and place your right leg in between your hands. Hold this low lunge (see below) for a couple of breaths lifting your arms over your head and arching your back slightly. 



7. Stay in low lunge, but bring your forearms to the floor making sure your right leg is outside of your arms. If this feels too intense you can just rest your hands on the floor (see below).



8. From here start to move your right leg, still bent, across the floor (see below). You can then bend forward and breathe here for a couple of breaths.










9. Move back into plank position and place your left leg in between your hands. Hold this low lunge for a couple of breaths lifting your arms over your head and arching your back slightly.

10. Stay in low lunge, but bring your forearms to the floor making sure your left leg is outside of your arms. If this feels too intense you can just rest your hands on the floor.

11. From here start to move your left leg, still bent, across the floor (see above). You can then bend forward and breathe here for a couple of breaths.


12. Start to move into child's pose and breathe here for a couple of breaths. 



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