By Janet Ungless
Try this sequence from Yin Yoga instructor Magen Banwart, owner of New York City's MB Fitness Mind Body Connection two to four times a week. "You’ll feel an increased sense of relaxation right after the first stretch,” she says. As weeks pass, your posture will improve. “After practicing for about three months, my clients say, ‘I feel 10years younger!’ And they look it, because they’re so much more flexible.”
Butterfly

Sit on the edge of a folded blanket or cushion, pelvis tilted forward. Bend knees, press the soles of your feet together. Rest hands on feet, let knees drop, and bend forward until you feel a tug in your hips or spine. Hold for one to five minutes.
Targets: Hips, groin, spine (and the ligaments that run along it)
Sit on the edge of a cushion. Bend your left knee as you move the sole of your left foot to the in-side of your right thigh. Inhale, and, as you exhale, place your hands on each side of your leg. Lean forward; hold for two
to five minutes. Switch sides; repeat.Targets: Hips, lower back, hamstrings
Spinx or Seal

Relax your shoulders, press your arms into the floor, and lift your chest slightly; you will feel gentle pressure in your lower back. If you do not have low back troubles, try a more intense stretch: Lift your chest higher by pressing hands on the floor and straightening your arms. Hold either position for two to five minutes.
Targets: Lower back, spine
Child's Pose

Targets: Back
Forward Bend

Targets: Legs, spine
Spinal Twist

your chest. Move the left knee across your body, and rest it on or near the floor. Extend your left arm along the floor, reach your left hand toward your head, and rest your hand on the floor. Hold for two to three minutes. Switch sides; repeat. To end the sequence, lie on your back, legs extended, with your eyes closed for two to three minutes.
Targets: Spine, hips, shoulders and chest
1 inspired and motivated:
looks good :) will sure try them out :)
Post a Comment