5 Yoga Poses to Add to Your Next Workout
June 21 is International Yoga Day! An aspect of working out that people tend to set aside is mindfulness. We want to distract ourselves from the uncomfortable feeling or the shaking but then we fail to understand that being one with our exercises enlightens us of their benefits even more. You’ll know exactly which muscles work here and how we can modify to either strengthen or restore.
Yoga is equally a physical and mental exercise, creating harmony between what happens in the body and how the mind causes and reacts to the poses. So for International Yoga Day 2018, try adding some yoga poses to your next workout and see how it changes or intensifies your current practice.
Here are 5 yoga poses or asanas you can add to your next workout session.
1. Dolphin Plank – Makara Adho Mukha Svanasana
The dolphin plank is easy until you have to hold the pose for a more than a minute. This works the whole upper arm area especially the delts and biceps. The right form also works the thighs and core so always remember to tuck the tailbone in to maximize the benefits of this pose.
To turn it into a work out, shift the body forward until your shoulders are past the wrists, then shift it back. Do this for 8-10 reps.
2. Boat Pose – Navasana
The Navasana is a great pose to strengthen the core and elongate the hamstrings. From here, you can bring the chest and the knees closer to crunch and release while still hovering, kind of like doing the crunchy frog workout. This pose will definitely make you shake but that just means your muscles are working!
To intensify, do this pose on a block. To restore, bend the knees and/or keep the hands resting at the back of the legs.
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@elena_miss_yoga . Welcome to day 1️⃣ #DifferentWaysOfYoga #yogachallenge . #AshtangaVinyasaWithElena Pose of the day #Navasana #BoatPose #yogatutorial . 👖Wearing @aquaburns . ↪️Slide to the right to find the full sequence, as taught in the Ashtanga Vinyasa Primary Series. . 👖Wearing @re3life . Navasana ⛵ Dristi Tip of the big toe 13 Vinyasas . Sapta 7: Inhale, Jump Through to a seated position. . Legs strengthen up from the floor. Keep the arms straight . Breath five times. Exhale . Astau 8: Inhale, Lift up with crossed legs, Exhale Lower down and repeat Sapta 7, and Astau 8 4 more times. . Nava 9: Exhale, Jump back to chaturanga dandasana . Dasa 10: Inhale, Upward facing dog . Ekadasa 11: Exhale Downward facing dog . Even though I have been practicing Ashtanga Vinyasa for years, at the last lift my arms feel like jellow, there is no way I can lift up gracefully, and jump back, just know that we are all in the same BOAT⛵ 😂😂 . Benefits: • Strengthens the core, hip flexors, and spine • Helps relieve stress, but only if done free from expectations, don’t stress about lifting up, or have the legs high . . . . . . . . . . . . . . . #beachyoga #beachbabe #yogagirl #yogafun #ashtanga #ashtangayoga #yogalife #mondaywisdom #TGIM #igyoga #yogi #yogapractice #yogaeverydamnday #yogainspiration #yogafit #yogatutorials #yogacommunity #fitafter40 #yogateacher #yogagram #yogajourney
3. Warrior II – Virabhadrasana II
There are a number of Warrior poses in yoga, one of which is this one – the Virabhadrasana II. If you’ve been in this pose for more than five or seven breaths, you’ll start to feel the burn on the thighs. Both the bent and straight leg are working here, plus your arms start to feel stronger and stronger by the second.
To make it more dynamic, on the inhale, rest the back arm on the back leg and sweep the front arm up for a side stretch. Keep the front leg bent. This is called the Peaceful Warrior or Shanti Virabhadrasana. On the exhale, slowly make your way back up to Warrior II. Do this for 5-10 reps to strengthen both the arms and the thighs.
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Tomorrow is Day 14 of #DoYouMeditate. 🧘♀️🙏We're practicing #Warrior2 or #Virabhadrasana2. Feel free to take any variation/modification that you like! 💕 • Physically, you’re opening through hips and groin and building heat and strength, particularly in the legs. Energetically it works to balance our root chakra Muladhara which can help soothe our emotions and enhance feelings of grounding and stability. And as a total bonus, it can be extremely useful in stilling a busy fluctuating mind. ✅ • Our theme for Day 14's meditation session is 'Meditation for Inner Strength' 🌸Don't forget to click the link in bio to sign up for our FREE 30 Day Meditation Program with @spirituallyfly on DOYOUYOGA! . 🌺 • Be sure to tag @doyouyoga & #DoYouMeditate in your photos. Check out our Instagram Stories to see how others are doing with the challenge. • Do your best. It doesn't have to to be perfect so don't take it too seriously. Have fun! 🙃 • Join our free Facebook group to meet others like you and share your meditation experience –> fb.com/groups/doyouyoga (or click the link in our bio). 🤗 • 📸@ladydork . .. . … . #doyouyoga #loveyoga #dailyyoga #yogaeverydamnday #badassyogi #yogaaddict #yogalove #yogagram #yogaeverywhere #yogapose #yogavibes #igyoga #yogachallenge #omgirl #iloveyoga #yogawithfriends #yogastrong #onebreathatatime #yogapractice #myyogalife #practicedaily #yogaathome #yogabliss #meditation #meditatedaily
4. Warrior III – Virabhadrasana III
The Warrior III is a lot different from the first two warriors and their variations. Warrior III is a balance pose where you stand on one leg and extend the other to the back. Your arms may reach forward or back, or do prayer hands.
One way to include it in your workout is to turn it into a crunch. On the exhale, make fists with your hands and crunch so that the knee of your lifted leg meets the elbows. Release and repeat for 5-8 reps.
5. Yoga Pistol Squats
The yoga pistol squats involves the Utthita Hasta Padangusthasana or Extended-Hand-to-Big-Toe Pose as a preparation. If you can’t reach your foot yet, it’s okay to let go and keep the hands on the hips. The standing pose alone already stretches the hamstrings a lot an involves a lot of balance.
For the workout, bend the standing leg to squat and slowly lift yourself up on the inhale. Repeat for 5-8 reps.
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Day 7 of #FindBalanceLegs is standing hand to big toe. This pose requires opening the hip flexors on the standing leg and stretching the hamstring of the lifted leg. Pull your leg in with the arm while pressing out with your lifted leg to engage the muscles and allow them to stretch further. ✋👣 . Outfit: @believe_athletics . #standinghandtobigtoe #uttithahastapadangustasana . _____________________________ Regrann from @syoghina 💗Beautiful Hosts 💗. 🌸 @suryakash.yoga . 🌸 @shaynarooney . . 🌸 @thebostondeeeparty . . 🌸 @_carlyoga . . 🌸 @syoghina . . 🌸 @pamela_harris_yoga_. . 🌷 Sponsors 🌷 🎁 @yogaposses . ⚖️ How to play ⚖️ ➰ 1. Follow all hosts and sponsor. ➰ 2. Like & Repost this flyer. Tag your friends to play along too! ➰ 3. Post daily using the tag #FindBalanceLegs . ➰ 4. Ensure your profile is public so we can see your beautiful posts . ➰ 5. Listen to your body, modify when needed and remember to have fun! . ⚖️ Pose List⚖️ Day 1: ⬇️ Eagle Pose . ✌️ Day 2: ⬇️ Halfmoon 2 Pose . Day 3: ⬇️ Warrior 3 Pose . Day 4: ⬇️ Noose Pose . Day 5: ⬇️ Tree Pose . Day 6: ⬇️ Chair Pose . Day 7 : ⬇️ Extended Hand to Big Toe Pose . Day 8: ⬇️ Dancer Pose . Day 9: ⬇️ Toe stand Pose . Day 10: ⬇️ Half Bound Lotus Standing Forward Bend . Day 11: ⬇️ Bird of Paradise Pose . Day 12: ⬇️ Sugar Cane Pose .