I love yoga, and not only can weightlifting improve my ability in yoga studio, but my yoga practice has actually improved my efforts in the gym.
Yoga does not only create mobility and flexibility (which is great for your speed limit during lifts); It also improves your functional strength.
In addition, yoga routine strengthens your main muscles, the balance rely on them for stability during more advanced currencies, so you can use core power, as well as your mat and can also become bendier in daily life.
When I roll one of the best yoga mats for my home practice, I sometimes pose yoga and include them in the routine strengthening a small bodyweight.
These tricks only take less time to do, and I swear by them as a curious yogi and a weightlifter to maintain strength and tenderness.
What are the practice?
If you have one, I recommend an exercise mat and a yoga block. Give them an effort, and I also include a routine to help create some structure in the exercises below.
1. Dog downwards downwards
Two staples in yoga, usually joined by Chaturanga. If you are suffering from back pain, I will take care with this practice and drop your knees down on the mats so that you can help save your back as infection. If you experience pain, stop immediately.
This combo move is complete-body and protects a deep stretch in the back body during the dowdog and front body because you flow into the updog. Slowly proceed with strength and control.
- Start in the position of the dog with your hip-width of the feet and in the width of the shoulder, it gets a little wide
- Raise your hips up and back and pull the heels towards the mat (how to do it here.
- Shift your weight further, then reduce your hips towards the mat and scool your chest upwards, move it to the updatog
- Plant your hands and remove your shoulders from your ears. Your hips and thighs should stay away from the mat
- To reverse the movement, raise the hips up and back, and push with your hands to return to the dog downwards.
2. Extended side angle (oblique variation)
Known as utthita parsvakonasana, the extended side angle asana strengthens your feet and core while opening your hips and pulling the side body, hamstrings and spine.
Over time, the practice of keeping this currency can also build balance and stability as you create a long line from the ankle to the fingers.
For an additional challenge, see if you can increase both weapons in the air. This challenges your oblique muscles that improve your isometric core strength and reduce your waist.
- Stand sideways on your mat with your feet
- Fold your left leg a little, then bend your right leg to face your mat in front of your mat
- To create a 90-degree angle, bend your right knee-like a lunge, but with your back leg
- Make sure your right knee is stacked on the right ankle
- Attach your core and keep your left leg straight
- When you increase both weapons to the shoulder height
- Exhale because you bring your right cell to your right thigh and expand the top of your left hand, reach the top of your mat, the palm down
- As you catch, rotate your left shoulder back to open your chest on the side of the room. Gaze towards your top side
- Next, move your right hand forward without the collapse of your upper body. Hold a block between your hands if you want
- Hold for several rounds of breath, then leave the sides and switch.
3. Dolphin currency
Learning to posing dolphin will do miracles for your upper body and shoulder strength; It is also a test of back body mobility, especially for shoulders and hamstrings. Focus on pulling your heel towards the mat and raising your hips.
- Start with elbows on your knees and relaxing cells on your mat. Try to keep your arms parallel to each other with a palms flat against the mat. If it looks painful for your shoulders, hold your hands together
- Attach your core, then raise your hips and knees away from the floor
- Push your hips up and back such as perform the dog at the bottom. Press your forehead and elbow into the mat
- Pull your heels downwards and maintain a soft knee bend if you have tight hamstring
- If you can do your feet closer to your hands
- Gaze between your feet and hold the position
- Release and reduce your knees on the mat.
routine
Watch the video above for infection to create this regular flow.
- Dog downwards downwards: 10 representatives
- Extended Side Angle: Hold on 20-30-second right
- Dog downwards downwards: 10 representatives
- Extended Side Angle: 20-30-second hold left to the left
- Dog at the bottom: 5 breaths
- Dolphin Pose: 10 Breath.
