Hello hello hello welcome to the second post in my Yoga Mini Series! Not only is a yoga practice grounding, peaceful, and self loving, it can also build your muscles and be a wonderful workout that can leave you feeling sore (my abs are killing me after an intense plank sequence yesterday!) These are my 3 favourite and most effective poses that you can grow from the ground up!
The first, probably most well known pose is Plank Pose.
You can come into plank by table top position, or downward dog. From table top position (hands underneath the shoulders, knees underneath the hips) step your right foot back, then your left, and come onto your toes. Pull your shoulders back, drawing your shoulder blades away from the spine and push out of your hands. Push through your heels, and come into a straight (slightly diagonal) line, drawing the sit bones downwards, and keeping the belly tucked in. Hold this pose as long as you can. You can also hold this pose with your knees on the ground, just remember to keep the straight line. In this pose it is especially important to focus on the breath, as your whole body will be working very hard. Always remember that the mind gives up faster than the body will!
Next is Vrksasana also known as Tree Pose.
Not only does this pose strengthen arms, shoulders, legs, back and butt, it works out your balance as well! Start in Tadasana, Mountain Pose, and slowly shift your weight from your left leg to the right, keeping your hips square. Start by resting your left toes on the ground to steady yourself. If you're ready to move forward, slide your left leg up placing the bottom of your foot just below your knee, raising your hands up overhead. To take it a step further, pull your left leg up and just below the pelvis. Hold for as long as you can, and focus on the breath.
Last is High Lunge!
From Uttanasana, Standing Forward Fold, Step your left leg towards the back of the mat on the ball of your foot. Step far enough back that the bend in your right leg is about a 90 degree angle. Sink into your left heal, and bend forward to rise up, lifting your arms forward and over head.
Hope you take a second to add these strengthening poses to your workout or yoga flow! Or just do a quick sequence of these poses to kick start your morning!
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Take good care lovies!