On this three-part weblog collection, we’ll discover “Manly Strikes” designed particularly for males who need to enhance their flexibility, scale back stress, and improve their general well-being. In our first weblog, we explored how yoga can improve your energy, flexibility, and psychological focus. When you missed out on Half 1, be sure you test it out and also you’ll have an opportunity expertise your first yoga circulate sequence.
For Half 2, we’re going to proceed your yoga journey to enhance your physique and serenity! I might be introducing you to a brand new yoga circulate sequence when you uncover the ability of yoga on the Whole Fitness center. So seize your Whole Fitness center, put in your warrior spirit, and let’s dive right into a world the place energy meets tranquility.
MANLY MOVES: FLOW II
Using your Whole Fitness center will assist all of you “tight, non versatile” males study to like to stretch! The Whole Fitness center acts as the right “prop” to help and accommodate your flexibility by positioning the incline at an achievable top and through the use of the glide board to maneuver with you thru totally different ranges of movement. It’s the right resolution that will help you achieve the flexibleness and mobility in your muscle groups.
Listed beneath are 3 yoga actions that may get you “flowing” in your Whole Fitness center. Study the actions first, then give them a go in your Whole Fitness center. Modify your incline to accommodate your flexibility and see what feels finest for you when in your Whole Fitness center. I counsel beginning at a medium incline and decrease it as you develop your flexibility.
Give attention to performing the actions slowly with management and breathe absolutely into every pose. Be constant, apply typically, and make it a part of your each day habits. Now let’s circulate …
*The accompanying video demonstration will clarify intimately how you can carry out these poses/ stretches in your Whole Fitness center.*
Instructions: Carry out this circulate 2xs via on both sides. Maintain every pose for just a few breaths to calm down into the pose. Modify your physique positioning or incline to realize a profitable expertise. Repeat extra rounds if you happen to’re feeling the circulate and need extra!
1. Warrior I (Sanskrit Virabhadrasana I)
• Focus: to strengthen the legs, open the hips and chest, and domesticate stability
• Objective: to construct energy, stability, and focus within the physique and thoughts whereas stretching to open the hips and chest
• Advantages: develop energy and adaptability within the legs, hips, and backbone, enhance stability, posture, scale back stress and nervousness, and enhance circulation and respiration
• Why it’s Man Transfer: This iconic posture stretches males the place they want it most—the hips and shoulders. On prime of opening these tight areas, it’s additionally a strengthening posture that builds the thigh muscle groups (particularly across the knees), which implies extra stability and safety for delicate joints throughout excessive affect sports activities. Need extra highly effective shoulders? Attempt holding this pose for 10-15 breaths and also you’ll by no means once more query whether or not yoga is bodily difficult!
2. Runners Lunge & Half Pigeon (Sanskrit Ardha Kapotasana)
• Focus: loosen up the leg muscle groups and scale back hip ache from sitting, and focus to appropriate postural defects.
• Objective: open the hips and hamstrings, stretch the decrease again, hip flexors, quadriceps, pelvis, and psoas muscle groups.
• Advantages: will increase flexibility of the hip flexors and decrease again muscle groups, helps digestion, and might alleviate psychological stress or fear, since feelings are saved within the hips.
• Why it’s Man Transfer: Tight Hips? Pigeon might be your finest pal. This posture is a difficult one, however you possibly can ease your self into it as your hips open increasingly more. Because it’s a strong method to open the glutes, hamstrings, adductors and hip flexors, Half Pigeon may also help you while you participate in bodily actions, carrying heavy objects, and so on. When you launch the stress in your hips, you’ll additionally really feel the profit in your decrease again and different areas of your physique.
3. Half Kneeling Hamstring (Ardha Hanumanasana)
• Focus: to focus on the muscle groups at the back of the thigh and surrounding areas of the hip advanced.
• Objective: to extend flexibility and mobility within the hamstring muscle groups and scale back the danger of damage.
• Advantages: improves hamstring and hip flexibility and higher general mobility.
• Why it’s Man Transfer: For these sports activities lovers, this stretch helps scale back the danger of damage and might improve athletic efficiency.
4. Childs Pose (Sanskrit Balasana)
*That is your transition transfer to reset and repeat on the opposite facet*
• Focus: to offer a mild stretch to the again, hips, and shoulders, selling rest and releasing pressure within the physique.
• Objective: to create a sanctuary of tranquility, permitting for deep rest, emotional grounding, and a connection to inside peace and serenity.
• Advantages: Opens hips and relieves pressure in pelvis, lengthens backbone, relaxes posterior muscle groups, stretches ankles, stimulates the digestive system, and will increase blood circulate to go and neck.
• Why it’s Man Transfer: it affords a second of introspection, stress reduction, and deep rest, permitting them to recharge each bodily and mentally, whereas offering a mild stretch that aids in relieving pressure and tightness typically skilled within the again and shoulders.
Keep in mind to take a look at the video to see how these Manly Strikes circulate collectively in your Whole Fitness center!
Keep tuned for Half 3 as we conclude this collection with one other Manly Strikes circulate that you could incorporate into your routine, or higher but, try all three flows collectively!
Namaste.
Maria
