Last week, we focused on nutrition by offering seven healthy snacks in the middle of the morning, one for each day of the week. This week, we return to exercise and physical well-being, mobilizing the joints through seven different yoga postures, dare you practice them?
Having good joint mobility is essential not only to be able to train well at the gym, but also to improve our quality of life, especially in the years to come. Through these yoga postures, we can work and improve it if we are consistent in practice.
As always, we remind you that you can follow our weekly challenges via our Instagram profile, where we will give tips and advice to facilitate the task or to complicate a little more each of the positions we occupy. All publications will carry the so you can find them easily.
Seven yoga postures to mobilize your joints
Cat and cow: we start with a basic position, as are the position of the cat and the cow, through which we mobilize each vertebra of our back from a quadruped position. Feel how you move from one vertebra to another to change posture and keep your core muscles activated throughout the movement.
Posture of the butterfly or shoemaker or Baddha Konasana: this posture is a simple way to mobilize our hip and open it. Gather your feet in front of you and direct your knees to the ground, without tiring your hands. Remember to keep your back straight throughout the exercise.
Baby posture or Ananda Balasana: Another posture that helps us mobilize our hips is the baby’s posture. Lie on your back, bend your knees to carry them on both sides of the trunk and grab the thumb of your feet with your hands.
Triangular posture or Trikonasana: Through the posture of the triangle, we mobilize both our shoulders and hips and the region of our waist. Open your arms well and keep them parallel to the floor before leaning to the side.
pariurtta-trikonasana inverted triangle
Posture of the inverted triangle or parivrtta trikonasana: in this case, we perform the posture of the triangle that we saw previously, but we add a torsion movement of the column, which we previously carried out an elongation to achieve it safely.
Posture of the half-dove: posture that helps us open the hips and that we must perform by changing the leg that we leave in front to work symmetrically. We can keep our back straight during exercise or lie down.
Posture of warrior 1 or Virabhadrasana 1: a simple posture that helps us to mobilize shoulders and hips. As in the previous position, we must advance the left leg to work on both sides of our body. Raise your arms to heaven, keeping your shoulders away from your ears. After Holy Week, we have begun to think about our physical fitness and one of the many options we have is the practice of yoga: a physical activity that can help us improve our relative strength (relative to our own weight) . , to increase our flexibility and control of our body.
To encourage you to go this week, in our weekly mini-challenge, we present you with seven perfect yoga postures for beginners that you can practice at home.
Who is encouraged to try one a day?
As always, we remind you that you can follow our weekly challenges via our Instagram profile, where we will share daily variations and tips of these postures. All publications will carry the you can find them easily, and you can also use them to share your photos.
Salamba Bhujangasana or sphinx (or half cobra) posture: the position of the sphinx requires a small extension of the spine, which helps us to strengthen the muscles of the lower back. This is the previous step of making other similar but more demanding positions, such as the cobra or dog posture, face down. Remember to keep your shoulders back, away from your ears.
Balasana or the posture of the child: perfect to perform after a posture that assumes an extension of the spine, as this will help us relax our back. You can place the extended arms forward to get a bigger stretch or hold them on both sides of the body for a greater sense of relaxation.
Adho Mukha Svanasana or dog upside down: The dog upside down is one of the most practiced postures in yoga sessions. It helps to strengthen our arms and legs while lengthening our spine and lengthening our posterior chain. You can keep your knees slightly bent if your flexibility is not yet very great.
Trikonasana or triangle posture: this position of lateral extension that we must perform on both sides of the body. Performing the trikonasana, we work the strength of our legs and extend the chest area. If you do not reach the ground, you can put your hand on your shin.
Uttanasana or upright forceps: this may seem like a very complicated position for some, because it requires good flexibility, but we can help you with different accessories to make your job easier. Take one or two yoga blocks (or a few books, or a box, if you prefer to use what you have at home) and put your hands on it rather than on the floor.
Buddha konasana or posture of the butterfly or shoemaker: The position of the butterfly or shoemaker is a simple posture that helps us strengthen the back muscles (you have to stand straight, without bending your back back) and mobilize our hips. Try to place your knees as close to the floor as possible, but not to support them.
Prasarita padottanasana or flexion with extended legs: a variant of utanasana is this semi-inversion posture with separate legs. Start only by bringing your hands to the ground and place blocks in front of you if necessary; little by little, you will gain flexibility to support the forearms.
During holiday periods such as Easter, you can take advantage of going to the gym with more energy, but you can also change target and perform other types of outdoor activities than you would can not practice during the year due to lack of time.
Activities we can do in the mountains
Forest baths or shinrin-yoku
The forest baths are an outdoor activity that comes from Japan and involves plunging into the atmosphere of the forest with the five senses. In Spain, associations such as Selvans are already involved in this type of activity, which consists of a two or three hour walk through the forest, breathing exercises and meditation guided by specialists. This activity has proven effects on blood pressure and stress, which can be great for those who come on holiday with the desire to disconnect from their work. trekking
Hiking is an activity in nature accessible to almost everyone. Get hiking boots with a multidirectional taqueado to get a good grip or mountain boots that better hang the ankle if the terrain is very irregular or wet.
Pilgrims on the Camino de Santiago: how to choose the best shoes
Hiking is a low impact cardiovascular activity, so it can serve as an active recovery if we are very active athletes during the year. In addition, breathing fresh air and getting closer to nature will improve our mood.
Arborism is another activity that we can not only do in nature, but that is integrated into it. It consists of sliding by zip lines and climbing with ropes and nets located between the trees of a forest.
This type of activity is designed to be organized in groups, so it is ideal for sharing with family and friends. In addition, companies in the sector generally organize the various circuits available according to the level of difficulty to make it accessible to all.
Based on my personal experience, I can say that it is a very complete activity and that it does not cease to involve physical effort, so it is another ideal way to stay active by changing our usual approach.
Activities that we can do on the beach
Volley in the sand
Volleyball can be one of the star sports that takes place on the beach. You can play with or without a net, so the only material you need is a ball. This sport is great for practicing as a group and the fact that you practice it barefoot in the sand is a positive incentive for our feet that remain in the footwear most of the time.
For regular yoga practitioners, vacations may be an excuse to keep practicing in a different environment, but for those who haven’t tried it yet, it might be the opportunity they were waiting for. Take advantage now that we have more time to know that the basic principles can help us to consolidate a habit that will undoubtedly have a beneficial effect on our physical and psychological health.
Circuits in the sand
Being on the beach and not having access to the gym is a great opportunity to change the focus of our training and adjust it to the beach.
Three circuits for a weekly workout that you can do on the beach and work on your entire body
If you have never worked with body weight and even less on the beach, this can be an additional challenge due to the irregularity of the sand, which increases the requirements for stability and power consumption.