If you thought that yoga is just about relaxing and calming the mind then get ready for a surprise. This discipline is also very effective for strengthening and shaping the body.
The exercises are not difficult and in time you will get used to each one, and they will walk you both internally and externally.
If you do not want to go to the gym, but still think about the top form in the summer months, it’s time to dedicate yourself to yoga. If you can not perform all the exercises for the first time, do not give up, start with the easier ones and gradually succeed.
BENEFITS FOR THE BODY
Yoga has an even greater effect on the body:
Improves balance, protects you from injury
Improves posture, preventing back, neck, and other common problems
It improves bone health, helping to alleviate osteoporosis
Improves the quality of sleep
It improves breathing and circulation
Depleting your lymphatic cells increases immunity
Reduces blood pressure
Reduces blood sugar
BENEFITS FOR THE BRAIN
The practice of yoga on a regular basis has positive effects on the brain. Here are some of them:
Increases the level of serotonin and makes you happier
It improves your concentration
Improves cognitive function
It brings calm and creates mental clarity
Helps you get rid of negative emotions
This 10-minute workout is the perfect mini yoga flow to add to your routine for the summer and will give you a firm and toned belly in no time.
Child’s pose: hold the pose for 3 breaths
It is best to begin each yoga flow with a stretch and breath to warm up the body.
Bring your knees up to the mat with your toes touching.
Extend your fingertips out in front of you and activate your arms by lifting your forearms off the mat.
Take a deep breath in through your nose and out through your mouth 3 times.
Now close your mouth and continue to breathe using your ujjayi breath, breathing in and out through your nose.
Downward Dog – 4x
Next, you will perform this series of Downward Dog 4 times (2 on each side).
Start in downward dog and lift your right leg toward the ceiling to do the three-legged dog, driving your left heel down to open the back of your leg.
Bring your right knee up to your nose and hold your breath.
Bring your right foot through your hands for a low lunge, then bring your left foot to meet your right.
Rise halfway up to brace with your hands on your shins, and then fold forward, slightly bending your knees.
Inhale and bring your arms over your head as you stand up, then lower them to your heart center.
Finally, exhale as you bring your arms alongside your body to do the tadasana (mountain pose).
Inhale again, bringing your arms up, and exhale as you dive into a forward fold.
Get up halfway to get ready, then place your hands on the mat and step back onto the plank.
Go down halfway to chaturanga, inhale up-dog and exhale down-dog.
Repeat 3 more times, alternating legs.
Plank to Down Dog – 10x
You will continue to activate your abdomen with this series of planks.
From downward dog, twist into a plank with your hands under your shoulders, feet hip-width apart, and heels back.
Shift your weight forward and onto the balls of your feet.
Hold one breath and return to the dog position.
Now speed up by inhaling into the plank and exhaling into downward dog.
Repeat 9 times.
Side plank: hold 3 breaths on each side
To sculpt your obliques, the next pose is the side plank or vasisthasana.
Get into a plank and bring your feet to the back of the mat so they touch.
Placing your weight in your right hand, roll to your right side by stacking your feet and hips.
Raise your left arm toward the ceiling and look up. (You can lift your top leg for an extra challenge.)
Hold for 3 breaths.
Return to plank position and then back to downward dog.
Repeat on the other side.
Boat Pose – 10x
Get ready for the ultimate burn that will hit every muscle in your stomach! From a downward-facing dog, jump or walk your feet through your hands and lower your buttocks to a sitting position.
To get into Boat Pose, lower your shoulders down your back, place your hands lightly on your thighs, and begin to lean back, keeping your stomach and back engaged.
Next, she inhales and slowly lifts her feet off the mat to the tabletop position.
Bring your chest towards your thighs, release your hands from your legs and keep them alongside your body. Straighten your legs to increase the challenge.
Hold your breath, and then lower your body by straightening your legs and lifting your upper and lower body off the ground about an inch for the boat pose.
Draw your abs in and hold your breath. Increase speed by inhaling up into boat pose and exhaling down into low boat pose.
Repeat 9 times.
Savasana – hold for 10 breaths
Now let your body loosen up and enjoy the last pose, the favorite part of yoga!
Lie on the mat for the savasana, allowing your feet to open, your shoulders to relax, and to breathe again.
You can put a blanket or pillow under your knees to free up your lower back.