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Greetings friends. How are your days ! Today beginning of the week, I come to share with you a very simple routine with some movement to help flexibility, combining movements with the asanas or typical yoga postures, keeping a constant and very fluid breathing, through this routine we work the body and mind as we must maintain coordination which makes us stay focused to remember the sequences, thus reducing letting everything flow.
Maintaining a good flexibility allows us to perform our routine activities with more energy, because we are always active and ready to face changes with a good attitude, we are always very light. Well, let's see what this routine is all about, where I show you a sequence of the main positions we see in the video.
We begin, sitting on the floor is easy posture, we support the ischia well on the floor, with a straight back, we begin to breathe inhaling and exhaling through the nose for a few minutes, releasing any tension accumulated during the day, we place our hands in the position of namaste and we place the intention to practice.
We begin our practice with some stretches, before starting with the strong movements, these stretches are mainly based on stretching the sides, and warm up the body, to activate our energies.
With hands intertwined, and palms facing up, we stretch from the coccyx to the crown of the head, exhale and bend the back with chin to the chest, and return again with palms facing the ceiling, we repeat this stretch 4 times.
Keeping the same posture, now we turn the body and bring the body over the left knee, inhale, raise the body and go to the other side exhaling, and then forward moving the hands away from the body to feel the stretch of the torso, change the leg in front of us bent, and repeat the series.
Place your hands behind your buttocks, support your knees, raise your hips, open your chest, keeping your abdomen firm and lengthen your back, place your buttocks back on the floor and do 4 repetitions.
We place ourselves in posture 4, aligning the knees with the hips and the shoulders with the wrists, and we stretch the right hand and the left leg, we hold the posture, inhale, and when exhaling we join elbows with knees, we do 5 repetitions, and from there I place both hands on the floor and I go to dog face down on one leg, already here making a little more flow in my movements. Then we repeat this same sequence with the other leg, and the other arm. We can do this series 2 times with each side.
We place ourselves in the downward facing dog position, lift the left leg, bring the knee to the skin, keeping the abdominals active, repeat 4 times, change legs, then return to the downward facing dog, lift the left leg again and bring the knee now to both the right and left elbow, lift the leg and repeat the sequence 4 times, and change legs.
We return the dog head down, and go to the side plank, hold the posture for 10 seconds, and change legs, through this posture, we strengthen the joints of the wrists, shoulders and elbows, as well as, the abdominal area is strengthene.
Now to finish we make some twists we place ourselves in the diamond posture, and we make a small twist we take the arms backwards, we intertwine them and we bend them placing them on one side of the side, we can see it better in the image. Repeat on the other side.
Keeping the diamond posture, we lay the chest to the floor and with the back stretched stretch the right arm away from me, and the left arm we pass it inside perpendicular to the other arm, we try to push the chest down, keeping the knees aligned with the hips, you will feel the stretch more intense than when you have both arms forward. Repeat with the left arm stretched forward.
We place ourselves on the floor, face up, bend our knees and lift our hips keeping the position for 5 seconds, lower our hips again, and repeat the sequence 4 times.
Keeping the posture lying on your back, we take bent knees to the chest, and make small movement from one side to the other, making a kind of massage to the back, we stretch our legs and relax, with hands and arms stretched and eyes closed, we can stay in this position a few minutes listening to a nice relaxing music to finish our practice of the day.
Todo el contenido es de mi autoría y las imágenes son de mi propiedad
Fotos fueron tomadas con mi Redmit 9T por mi hija maria valentina chacin
Traducido con Deepl
Video editado en la aplicacion Inshot
El fondo musical usado en el video Ong Namo by Snatam Kaur
All content is my own and the images are my property.
Photos were taken with my Redmit 9T by my daughter maria valentina chacin.
Translated with Deepl
Video edited in Inshot application
The background music used in the video Ong Namo by Snatam Kaur
#spanish#deportes#
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