Summer is coming!!! Get ready for swim suit season with the workout for the New Millennium – YogaFit, Yoga for Fitness, and Yoga for Fun...
Use these poses to strengthen and lengthen for a balanced body and relaxed mind. YogaFit offers participants the opportunity to give their bodies a complete workout. YogaFit is yoga and fitness combined with deep breathing. A balanced body is one that is as strong as it is flexible. The YogaFit workout is designed to strengthen and lengthen similar and opposing muscle groups for complete body/mind fitness. YogaFit uses the 6,000-year-old secret to health and vitality along with basic fitness moves to create an incredible workout. YogaFit also offers participants an opportunity to relax at the end of class through deep breathing and mediation.
THE FOLLOWING ARE POSES DESIGNED TO STRETCH & STRENGTHEN THE BODY.
Strengthening the quadriceps and gluteus (those muscles we spend so much time sitting down on)
CHAIR & CHAIR TO BACKBEND - Feet hips width apart, bend knees like you were sitting down in a chair, back straight, tailbone dropping, look straight ahead, arms extend out straight from shoulders. Hold for 10-20 deep breaths and then come up into an arm extended high back bend. On the exhale drop into chair, on the inhale extend body and arms to sky for back bend. Do this 10- 20 times, keeping a slight bend in the elbows to reduce shoulder strain and tension.
YOGAFIT SPOT TONING SERIES – CHAIR TO BACKBEND 10x and WARRIOR LUNGE 5x each side.
WARRIOR LUNGE- Feet apart 3 feet or as far apart as your kegs are long. Turn right toes out and left toes in. Rotate upper body over right side and lunge with right leg. Keep back leg straight. Tailbone drops, arms extend straight to sky, chest lifts up. Lower body sinks as upper body lifts with fingertips active. Feel the warrior strength as you hold for 10-20 deep breathes and then switch legs.
*Repeat several times for maximum toning benefits
Stretching the quadriceps and gluteus
PIDGEON POSE- Kneeling right knee on the floor – right foot moves to left side of the body back leg is straight – relax upper body over right leg and feel the stretch in the right glute and hip socket.
QUADRICEPT STRETCH- sitting back on heels place hands, elbows or arms on the floor relaxing into a back bend over the legs underneath you. Feel the stretch in the quadriceps.
Strengthening the Shoulders, Arms: Biceps & Triceps, Chest: Pectorals
DOWN DOG - Place hands on the floor flat fingers spread wide. Bend Keens and step back heel should be 1-3 inches off the floor lift tailbone to sky drop head neck and chest to the floor. Lengthen through the hamstrings. Sink your head neck and chest closer to the floor on each exhale. Feel the strength build in your upper body as you hold 10 breaths then drop knees and move your chest 1” inch off the floor for crocodile. Feel strength in arms and shoulders.
CROCODILE - Knees on the floor or off the floor, hands directly underneath shoulders. Elbows glued to the rib cage – note – do not turn your elbows out here. Place hand right under shoulders or closer together for more support.
COBRA – With knees on the floor or off the floor (more advanced) press hands on the floor arms in line with shoulders. Move chest through the arms, open heart center to sky tighten buttocks, feel the stretch in the front of the body
YOGAFIT SPOT TONING SERIES: Down dog to Crocodile to Cobra 10x drop knees if you have to.
Stretching the shoulders, deltoids and arms:
CHEST EXPANSION - Standing feet hips width apart fold forward hinging at hips. Interlace hands behind back and move arms straight. Head neck and chest is sinking towards the floor as arms are moving forward till a stretch is felt in the shoulders and pectorials. Hold for 10 deep breaths
KNOT POSE - Lying face down with elbows on the floor bring left arm across the right side, right arm across the left side pull arms across one another. Relax head and neck and feel the stretch in the deltoids and shoulders.
Strengthening the Abs & midsection
BOAT- Sitting down legs extended out. Place hands down to floor on either side of the hips and lift legs. Then lift arms and extend strength out from midsection. Hold for 10 deep breaths. Repeat 3 x.
CAT- on all fours with a flat beck, draw midback rounded to sky, pull abdominals tight pull chin to chest. Draw tailbone towards heart center.
COW– On all fours look up to sky, let midsection relax, tailbone lifts towards the sky, heart center and tailbone moving away from one another.
YOGAFIT SPOT TONING SERIES – CAT to COW to CAT to COW 10x inhale COW, exhale CAT
Stretching the abs
BRIDGE - Lying down, feet on the floor directly under the knees. Lift hips to sky. Push into feet hand on sides of the body. Breathe into the stretch in the midsection. Hold for 10 deep breaths.
BOW – on stomach pull feet towards buttocks, reach back grab onto ankles. Lift arms and legs extending chest to sky. Feel the stretch in the center and front of the body.
YOGAFIT combines traditional yoga postures with fitness moves for an incredible workout. The YOGAFIT Summer Spot Toning Series done on a regular basis will tighten, tone as well as lengthen the body for a balanced workout. Get ready for swim suit season!!!!
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