Yoga improves posture, helps reduce stress and increases confidence – yoga for both mind and body. Here are some exercises that you can easily do at home, in the park or in your yard.
Malasana – finger balance
Sitting a lot every day muscles and fascia "shorten". This creates tension in different parts of the body, such as the hip joint, which affects posture. Malasana (Garland Pose), designed to solve exactly such a problem. This exercise helps to stretch the joints of the feet, ankles and lower back. This exercise helps to strengthen the abdominal muscles and mobilize the hips, improves metabolism and balance.
- Warm up before exercising.
- Hold your hands at chest level in a “prayer” position.
- Take a deep breath and squat deeply.
- Place your hands freely between your knees or on your knees.
- Shift your weight onto your toes until your heels touch.
- Hold the position with your knees out.
More stability for your knees
Malasana toe balance is a great workout for the knee joints. If the exercise causes you pain, stop the exercise. To feel more stable, we recommend the Bauerfeind sports orthosis for the knee. The orthosis stabilizes your knees and helps you move in a controlled manner.
Parivrtta Anjaneyasana – Extended lunge
This exercise supports the spine and promotes a healthy metabolism, improves the flexibility of the sternum, prepares the body for rotational movements. It is important to pay attention to breathing during the exercise.
- Come back into a lunge, back knee touching the mat.
- Raise your hands towards the sky - inhale, exhale.
- Clasp your hands together at chest height, thinking about the position, clear your mind. Keep your back straight.
- Turn your upper body to the right, touch your elbow to your knee. At this point, you may lose your balance a little, make sure your feet are firmly on the ground.
- Try shifting your weight from your knee to your toes if that's more comfortable.
- Don't forget to breathe.
- Then perform the exercise with the other side of the body.
The most common mistake in performing this exercise is sharp movements, encourage slow and deliberate movements. The knee of the front leg should be slightly in front of or level with the ankle.
Strong shins for a stable position
Parivrtta Anjaneyasana – Extended lunge helps release the spine, hips and legs. This exercise is perfectly complemented by Bauerfeind Sports compression socks for the lower leg, provides stability, improves blood circulation and strengthens muscles.
Bakasana – The Crow
The Crow is part of a range of arm balance exercises, this exercise requires a lot of practice. The exercise challenges your strength, flexibility and coordination. The exercise promotes the work of the muscles of the elbows, shoulders, abdomen and legs.
- Squat down, stretch both arms in front of your body, place your palms on the ground with your fingers wide.
- Bring your knees to your armpits, your legs close to your upper body.
- Slowly shift your weight to your arms until your feet lift off the ground.
- If it is difficult to lift both legs at the same time, lift one leg first and then the other.
- Keep your balance and breathe evenly.
- Focus your attention on steady breathing.
Stability during training.
Bakasana – The Crow is one of the most popular yoga exercises. When performing this exercise, you shift all the weight to your arms. To reduce overuse and provide stability, choose the Bauerfeind Sports Support Wrist Band.